Each workout is preceded and followed by a 5-minute warm-up walk (not included in total time).
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Total - 24 min Jog 1 minute Walk 2 minutes Repeat 8 times. | Total - 18 min Jog 1 minute Walk 2 minutes Repeat 6 times. | Total - 21 min Jog 1 minute Walk 2 minutes Repeat 7 times. |
| 2 | Total - 28 min Jog 2 minutes Walk 2 minutes Repeat 7 times. | Total - 21 min Jog 1 minute Walk 2 minutes Repeat 7 times. | Total - 24 min Jog 2 minutes Walk 2 minutes Repeat 6 times. |
| 3 | Total - 35 min Jog 3 minutes Walk 2 minutes Repeat 7 times. | Total - 24 min Jog 2 minutes Walk 2 minutes Repeat 6 times. | Total - 30 min Jog 3 minutes Walk 2 minutes Repeat 6 times. |
| 4 | Total - 30 min Jog 3 minutes Walk 2 minutes Repeat 6 times. | Total - 20 min Jog 2 minutes Walk 2 minutes Repeat 5 times. | Total - 30 min Jog 2 minutes Walk 3 minutes Repeat 6 times. |
| 5 | Total - 36 min Jog 3 minutes Walk 1 minute Repeat 9 times. | Total - 24 min Jog 2 minutes Walk 1 minute Repeat 8 times. | Total - 32 min Jog 3 minutes Walk 1 minute Repeat 8 times. |
| 6 | Total - 42 min Jog 5 minutes Walk 1 minute Repeat 7 times. | Total - 28 min Jog 3 minutes Walk 1 minute Repeat 7 times. | Total - 40 min Jog 3 minutes Walk 1 minute Repeat 10 times. |
| 7 | Total - 44 min Jog 10 minutes Walk 1 minute Repeat 4 times. | Total - 30 min Jog 4 minutes Walk 1 minute Repeat 6 times. | Total - 42 min Jog 5 minutes Walk 1 minute Repeat 7 times. |
| 8 | Total - 44 min Jog 10 minutes Walk 1 minute Repeat 4 times. | Total - 28 min Jog 3 minutes Walk 1 minute Repeat 7 times. | Total - 36 min Jog 5 minutes Walk 1 minute Repeat 6 times. |
| 9 | Total - 58 min Jog 10 minutes Walk 1 minute Jog 15 minutes Walk 1 minute Jog 20 minutes Walk 1 minute Jog 10 minutes | Total - 36 min Jog 5 minutes Walk 1 minute Repeat 6 times. | Total - 44 min Jog 10 minutes Walk 1 minute Repeat 4 times. |
| 10 | Total - 62 min Jog 10 minutes Walk 1 minute Jog 10 minutes Walk 1 minute Jog 30 minutes | Total - 44 min Jog 10 minutes Walk 1 minute Repeat 4 times. | Total - 47 min Jog 20 minutes Walk 1 minute Jog 15 minutes Walk 1 minute Jog 10 minutes |
| 11 | Total - 61 min Jog 40 minutes Walk 1 minute Jog 20 minutes | Total - 44 min Jog 10 minutes Walk 1 minute Repeat 4 times. | Total - 47 min Jog 20 minutes Walk 1 minute Jog 15 minutes Walk 1 minute Jog 10 minutes |
| 12 | Total - 50 min Jog 50 minutes | Total - 33 min Jog 10 minutes Walk 1 minute Repeat 3 times. | Total - 42 min Jog 15 minutes Walk 1 minute Jog 15 minutes Walk 1 minute Jog 10 minutes |
| 13 | Total - 40 min Jog 40 minutes | Total - 33 min Jog 10 minutes Walk 1 minute Repeat 3 times. | Total - ? min Run 10K |
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