Street Running
- Brisk 5 Minute Warm up Walk
- Jog 90 Seconds
- Walk 90 Seconds
- Jog 3 Minutes
- Walk 3 Minutes
- Repeat 2 - 5 one time
- Cooldown Walk 5 Minutes
Treadmill Running
| Time | Action |
|---|---|
| 00:00-5:00 | Warmup walk |
| 5:00-6:30 | Run |
| 6:30-8:00 | Walk |
| 8:00-11:00 | Run |
| 11:00-14:00 | Walk |
| 14:00-15:30 | Run |
| 15:30-17:00 | Walk |
| 17:00-20:00 | Run |
| 20:00-23:00 | Walk |
| 23:00-28:00 | Cooldown Walk |