Beginners guide
Build up to 30 minutes total
Week 1
Monday | 20 mins as 30 seconds running, 90 seconds walking
Tuesday | Off
Wednesday | 20 mins as 60 seconds running, 60 seconds walking
Thursday | Off
Friday | Off
Saturday | 20 mins as 90 seconds running, 60 seconds walking
Sunday | Off
Week 2
Monday | 20 mins as 2 mins running, 60 seconds walking
Tuesday | Off
Wednesday | 20 mins as 2 mins running, 60 seconds walking
Thursday | Off
Friday | Off
Saturday | 25 mins as 2 mins 30 seconds running, 60 seconds walking
Sunday | Off
Week 3
Monday | 25 mins as 3 mins running, 60 seconds walking
Tuesday | Off
Wednesday | 25 mins as 3 mins 30 seconds running, 60 seconds walking
Thursday | Off
Friday | Off
Saturday | 30 mins as 3 mins 30 seconds running, 60 seconds walking
Sunday | Off
Week 4
Monday | 30 mins as 4 mins running, 60 seconds walking
Tuesday | Off
Wednesday | 30 mins as 5 mins running, 60 seconds walking
Thursday | Off
Friday | Off
Saturday | 30 mins as 5 mins running, 60 seconds walking
Sunday | Off
Week 5
Monday | 30 mins as 6 mins running, 60 seconds walking
Tuesday | Off
Wednesday | 30 mins as 8 mins running, 60 seconds walking
Thursday | Off
Friday | Off
Saturday | 30 mins as 9 mins running, 60 seconds walking
Sunday | Off
Week 6
Monday | 35 mins as 9 mins 30 seconds running, 30 seconds walking
Tuesday | Off
Wednesday | 35 mins as 12 mins running, 30 seconds walking
Thursday | Off
Friday | Off
Saturday | 35 mins as 14.5 mins running, 30 seconds walking
Sunday | Off
Week 7
Monday | 20 minute run
Tuesday | Off
Wednesday | 35 mins as 14 mins 30 seconds running, 30 seconds walking
Thursday | Off
Friday | Off
Saturday | 20 minute run
Sunday | Off
Week 8
Monday | 30 mins as 19 mins run, 60 second walk, 4 min 30 second run, 30 second walk
Tuesday | Off
Wednesday | 25 minute run
Thursday | Off
Friday | Off
Saturday | 30 mins 20 mins run, 60 second walk, 8 mins run, 60 second walk
Sunday | Off
Week 9
Monday | 25 minute run
Tuesday | Off
Wednesday | 20 minute run
Thursday | Off
Friday | Off
Saturday | 25 minute run
Sunday | Off
Week 10
Monday | 20 minute run
Tuesday | Off
Wednesday | 25 minute run
Thursday | Off
Friday | Off
Saturday | 30 minute run
Sunday | Off