Week 1

  1. Walk (2 min), Jog (2 min), Walk (2 min), Jog (3 min), Walk (1 min)
  2. Walk (2 min), Jog (3 min), Walk (2 min), Jog (3 min), Walk (1 min)
  3. Walk (2 min), Jog (3 min), Walk (2 min), Jog (4 min), Walk (1 min)

Week 2

  1. Walk (2 min), Jog (3 min), Walk (2 min), Jog (4 min), Walk (2 min)
  2. Walk (2 min), Jog (4 min), Walk (2 min), Jog (4 min), Walk (1 min)
  3. Walk (2 min), Jog (4 min), Walk (2 min), Jog (4 min), Walk (2 min)
  4. Walk (2 min), Jog (4 min), Walk (2 min), Jog (5 min), Walk (2 min)

Week 3

  1. Walk (2 min), Jog (5 min), Walk (1 min), Jog (5 min), Walk (1 min)
  2. Walk (2 min), Jog (5 min), Walk (1 min), Jog (5 min), Walk (2 min)
  3. Walk (2 min), Jog (5 min), Walk (1 min), Jog (5 min), Walk (3 min)

Week 4

  1. Walk (1 min), Jog (6 min), Walk (1 min), Jog (6 min), Walk (1 min)
  2. Walk (1 min), Jog (6 min), Walk (2 min), Jog (6 min), Walk (1 min)
  3. Walk (1 min), Jog (6 min), Walk (1 min), Jog (6 min), Walk (2 min)
  4. Walk (1 min), Jog (6 min), Walk (1 min), Jog (7 min), Walk (2 min)