Street Running

  1. Brisk 5 Minute Warm up Walk
  2. 90 seconds of Jogging
  3. 2 minutes of Walking
  4. Repeat 2 and 3 for 20 minutes
  5. Noraml walking pace 4 minutes

Treadmill Running

TimeAction
00:00-5:00Warmup walk
5:00-6:30Run
6:30-8:30Walk
8:30-10:00Run
10:00-12:00Walk
12:00-13:30Run
13:30-15:30Walk
15:30-17:00Run
17:00-19:00Walk
19:00-20:30Run
20:30-22:30Walk
22:30-24:00Run
24:00-26:00Walk
26:00-30:00Run