Street Running

  1. Brisk 5 Minute Warm up Walk
  2. Jog 90 Seconds
  3. Walk 90 Seconds
  4. Jog 3 Minutes
  5. Walk 3 Minutes
  6. Repeat 2 - 5 one time
  7. Cooldown Walk 5 Minutes

Treadmill Running

TimeAction
00:00-5:00Warmup walk
5:00-6:30Run
6:30-8:00Walk
8:00-11:00Run
11:00-14:00Walk
14:00-15:30Run
15:30-17:00Walk
17:00-20:00Run
20:00-23:00Walk
23:00-28:00Cooldown Walk