Week 1

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

Week 2

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

Week 3

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

Week 4

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