Week 1 Day 1: 35 min. easy walk Day 2: Moderately easy walk 2 min., moderate run 3 min.; repeat for 25 min. total Day 3: 30 min. moderately easy walk Day 4: 30 min. easy walk Day 5: Moderately easy walk 2 min., moderate run 3 min.; repeat for 20 min. total Week 2 Day 1: 40 min. easy walk Day 2: Moderately hard run 2 min., easy walk 2 min.; repeat for 28-32 min. total Day 3: 30 min. moderately easy walk Day 4: 30 min. easy walk Day 5: Moderately easy walk 1 min., moderate run 4 min.; repeat for 25 min. total Week 3 Day 1: 40 min. easy walk Day 2: Moderately hard run 2 min., easy walk 1 min.; repeat for 24 min. total Day 3: Moderately easy walk 1 min., moderately easy run 1 min.; repeat for 30 min. total Day 4: 30 min. easy walk Day 5: Moderately easy walk 1 min., moderate run 5 min.; repeat for 30 min. total Week 4 Day 1: 30 min. easy run Day 2: 25 min. moderately easy run Day 3: 30 min. easy run Day 4: 25 min. moderately easy run Day 5: 25 min. moderate run Week 5 Day 1: 35 min. easy run Day 2: 25 min. moderate run Day 3: 30 min. easy run Day 4: 30 min. moderately easy run Day 5: 20 min. moderate run Week 6 Day 1: 40 min. easy run Day 2: 30 min. moderate run Day 3: 30 min. moderately easy run Day 4: Moderately hard run 2 min., easy run 1 min.; repeat for 21 min. total Day 5: 30 min. moderately easy run Week 7 Day 1: 45 min. easy run Day 2: 30 min. moderate run Day 3: 30 min. moderately easy run Day 4: Moderately hard run 3 min., easy run 2 min.; repeat for 25 min. total Day 5: 30 min. easy run Week 8 Day 1: 45 min. easy run Day 2: Moderately hard run 1 min., easy run 1 min.; repeat for 24-26 min. total Day 3: 30 min. moderately easy run Day 4: Moderately hard run 3 min., easy run 1 min.; repeat for 24 min. total Day 5: 30 min. easy run Week 9 Day 1: 45 min. easy run Day 2: Moderately hard run 2 min., easy run 2 min.; repeat for 28-32 min. total Day 3: 30 min. moderately easy run Day 4: Moderately hard run 4 min., easy run 2 min.; repeat for 30 min. total Day 5: 30 min. easy run