Objective: To start regular walking and running and complete a 55 minute walk and walk/jog of 30 min.

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

Mon W30m W30m W40m W40m W45m W45m W55min W55m
Tue Rest Rest Rest Rest Rest Rest W30m W/J20m
Wed W30m W30m W30m W40m W40m W45m W45m W60m
Thu Rest Rest Rest Rest W20m W45min W/J20m W/J30
Fri W 30m W30m W30m W40m W45m W45m W45m W60m
Sat W20m W20m W30m W40m W40m W50m W/J20m W/J30m
Sun Rest Rest Rest Rest Rest Rest Rest Rest

Total W110m W110m W130m W160m W190m W230m W175m W175m

W/J20m W/J80m
Notes: Walk briskly, swining your arms.
W/J = Walk briskly for two minutes and jog slow for two minutes.

After two moths of regular exercise, you are not only feeling fit but know that you have achieved your first
target-exersicing 6-days a week.
The walk/jog technique is both safe as regards injury and a good basis to start jogging full time next month.
og of 30 min.