| Week | Day 1 | Day 2 | Day 3 |
| 1 | 5 minute walk 20 minute intervals 60 seconds running 90 seconds walking 5 minute walk | 5 minute walk 20 minute intervals 60 seconds running 90 seconds walking 5 minute walk | 5 minute walk 20 minute intervals 60 seconds running 90 seconds walking 5 minute walk |
| 2 | 5 minute walk 20 minute intervals 90 seconds running 2 minutes walking 5 minute walk | 5 minute walk 20 minute intervals 90 seconds running 2 minutes walking 5 minute walk | 5 minute walk 20 minute intervals 90 seconds running 2 minutes walking 5 minute walk |
| 3 | 5 minute walk 2 repetitions: 90 seconds running 90 seconds walking 3 minutes running 3 minutes walking | 5 minute walk 2 repetitions: 90 seconds running 90 seconds walking 3 minutes running 3 minutes walking | 5 minute walk 2 repetitions: 90 seconds running 90 seconds walking 3 minutes running 3 minutes walking |
| 4 | 5 minute walk 3 minutes running 90 seconds walking 5 minutes running 2.5 minutes walking 3 minutes running 90 seconds walking 5 minutes running 5 minute walk | 5 minute walk 3 minutes running 90 seconds walking 5 minutes running 2.5 minutes walking 3 minutes running 90 seconds walking 5 minutes running 5 minute walk | 5 minute walk 3 minutes running 90 seconds walking 5 minutes running 2.5 minutes walking 3 minutes running 90 seconds walking 5 minutes running 5 minute walk |
| 5 | 5 minute walk 5 minutes running 3 minutes walking 5 minutes running 3 minutes walking 5 minutes running 5 minute walk | 5 minute walk 8 minutes running 5 minutes walking 8 minutes running 5 minute walk | 5 minute walk 20 minutes running |
| 6 | 5 minute walk 5 minutes running 3 minutes walking 8 minutes running 3 minutes walking 5 minutes running 5 minute walk | 5 minute walk 10 minutes running 3 minutes walking 10 minutes running 5 minute walk | 5 minute walk 25 minutes running 5 minute walk |
| 7 | 5 minute walk 25 minutes running 5 minute walk | 5 minute walk 25 minutes running 5 minute walk | 5 minute walk 25 minutes running 5 minute walk |
| 8 | 5 minute walk 28 minutes running 5 minute walk | 5 minute walk 28 minutes running 5 minute walk | 5 minute walk 28 minutes running 5 minute walk |
| 9 | 5 minute walk 30 minutes running 5 minute walk | 5 minute walk 30 minutes running 5 minute walk | 5 minute walk 30 minutes running 5 minute walk |
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