Week 1 (Recommended 3x a week)

5mins - Warm-up brisk walk

 1 min – Jogging
 1.5 mins - Walking
Repeat jogging/walking for 20mins

5mins – Cool down walk

Week 2 (Recommended 3x a week)

5mins - Warm-up brisk walk
 1.5 mins – Jogging
 2 mins - Walking
Repeat jogging/walking for 20mins

5mins – Cool down walk

Week 3 (Recommended 3x a week)

5mins - Warm-up brisk walk
 1.5 mins – Jogging
 1.5 mins - Walking
 3 mins – Jogging
 3 mins - Walking
Repeat set 2x

5mins – Cool down walk

Week 4 (Recommended 3x a week)
5mins - Warm-up brisk walk
 3 mins – Jogging
 1.5 mins - Walking
 5 mins – Jogging
 2.5 mins – Walking
 3 mins – Jogging
 1.5 mins – Walking
 5 mins - Jogging

Week 5 (Recommended 3x a week)

5mins - Warm-up brisk walk
 5 mins – Jogging
 3 mins - Walking
 5 mins – Jogging
 3 mins – Walking
 5 mins – Jogging
 3 mins – Walking
 5 mins - Jogging

Week 6 (Recommended 3x a week)

5mins - Warm-up brisk walk
 5 mins – Jogging
 3 mins - Walking
 8 mins – Jogging
  3 mins – Walking
 5 mins – Jogging

Week 7 (Recommended 3x a week)

5mins - Warm-up brisk walk
 25 mins – Jog non-stop or until reach 2.5 miles (~4 km)
5mins – Cool down walk

Week 8 (Recommended 3x a week)

5mins - Warm-up brisk walk
 28 mins – Jog non-stop or until reach 2.75 miles (~4.5 km)
5mins – Cool down walk

Week 9
5mins - Warm-up brisk walk
 30 mins – Jog non-stop or until reach 3 miles (~5 km)
5mins – Cool down walk