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| Walk |
| walk |
| Alternate between 1 min. jog and 5 min. walk |
| Same as week 3 |
| Alternate between 1 min. jog and 4 min. walk |
| Same as week 5 |
| Alternate between 1 min. jog and 3 min. walk |
| Same as week 7 |
| Alternate between 1 min. jog and 2 min. walk |
| Same as week 9 |
| Alternate between 1 min. jog and 1min. walk |
Gradually progress to continuous jogging.
Over time, gradually increase your pace,
still staying within your target heart rate zone. | |
