Follow the Plan, it will work. I have used it myself. | The great thing is, if you are a little more fit than I was, you can skip to where you are at. |
Week 1 Day 1
|
Walk 20 Minutes
|
W1D2
|
Walk 20 Minutes
|
W1D3
|
Walk 20 Minutes
|
W1D4
|
Walk 20 Minutes
|
W1D5
|
Walk 20 Minutes
|
W1D6
|
Walk 20 Minutes
|
W1D7
|
Walk 20 Minutes
|
Week 2 Day 1
|
Walk 25 Minutes
|
W2D2
|
Walk 30 Minutes
|
W2D3
|
Walk 15 Minutes
|
W2D4
|
Walk 25 Minutes
|
W2D5
|
Walk 30 Minutes
|
W2D6
|
Walk 35 Minutes
|
W2D7
|
Walk 15 Minutes
|
Week 3 Day 1
|
Walk 25 Minutes
|
W3D2
|
Walk 30 Minutes
|
W3D3
|
Walk 35 Minutes
|
W3D4
|
Walk 40 Minutes
|
W3D5
|
Walk 15 Minutes
|
W3D6
|
Walk 20 Minutes
|
W3D7
|
Walk 25 Minutes
|
Week 4 Day 1
|
Walk 5 Minutes, (Run 1 Minute, Walk 2 Minutes)x5 Times, Walk 5 Minutes
|
W4D2
|
Walk 15 Minutes
|
W4D3
|
Walk 30 Minutes
|
W4D4
|
Walk 5 Minutes, (Run 1 Minute, Walk 2 Minutes)x5 Times, Walk 5 Minutes
|
W4D5
|
Walk 5 Minutes
|
W4D6
|
Walk 5 Minutes, (Run 1 Minute, Walk 2 Minutes)x5 Times, Walk 5 Minutes
|
W4D7
|
Walk 15 Minutes
|
Week 5 Day 1
|
Walk 5 Minutes, (Run 1 Minute, Walk 1 Minute)x5 Times, Walk 5 Minutes
|
W5D2
|
Walk 20 Minutes
|
W5D3
|
Walk 40 Minutes
|
W5D4
|
Walk 5 Minutes, (Run 1 Minute, Walk 1 Minute)x5 Times, Walk 5 Minutes
|
W5D5
|
Walk 20 Minutes
|
W5D6
|
Walk 5 Minutes, (Run 1 Minute, Walk 1 Minute)x5 Times, Walk 5 Minutes
|
W5D7
|
Walk 20 Minutes
|
Week 6 Day 1
|
Walk 5 Minutes, (Run 1 Minute, Walk 30 Seconds)X5 Times, Walk 5 Minutes
|
W6D2
|
Walk 15 Minutes
|
W6D3
|
Walk 30 Minutes
|
W6D4
|
Walk 5 Minutes, (Run 1 Minute, Walk 30 Seconds)X5 Times, Walk 5 Minutes
|
W6D5
|
Walk 20 Minutes
|
W6D6
|
Walk 5 Minutes, (Run 1 Minute, Walk 30 Seconds)X5 Times, Walk 5 Minutes
|
W6D7
|
Walk 30 Minutes
|
Week 7 Day 1
|
Walk 5 Minutes (Run 2 Minutes, Walk 4 Minutes)X4 Times, Walk 5 Minutes
|
W7D2
|
Walk 20 Minutes
|
W7D3
|
Walk 5 Minutes (Run 2 Minutes, Walk 4 Minutes)X4 Times, Walk 5 Minutes
|
W7D4
|
Walk 20 Minutes
|
W7D5
|
Walk 5 Minutes (Run 2 Minutes, Walk 4 Minutes)X4 Times, Walk 5 Minutes
|
W7D6
|
Walk 20 Minutes
|
W7D7
|
Walk 40 Minutes
|
Week 8 Day 1
|
Walk 5 Minutes, Run 5 Minutes, Walk 5 Minutes
|
W8D2
|
Walk 25 Minutes
|
W8D3
|
Walk 10 Minutes
|
W8D4
|
Walk 5 Minutes, Run 5 Minutes, Walk 5 Minutes Walk 5 Minutes, Run 5 Minutes, Walk 5 Minutes
|
W8D5
|
Walk 25 Minutes
|
W8D6
|
Walk 10 Minutes
|
W8D7
|
Walk 5 Minutes, Run 5 Minutes, Walk 5 Minutes
|
Week 9 Day 1
|
Walk 20 Minutes
|
W9D2
|
Walk 30 Minutes
|
W9D3
|
Walk 40 Minutes
|
W9D4
|
Walk 40 Minutes
|
W9D5
|
Walk 30 Minutes
|
W9D6
|
Walk 20 Minutes
|
W9D7
|
Walk 10 Minutes
|
Week 10 Day 1
|
Walk 5 Minutes, Run 10 Minutes, Walk 5 Minutes
|
W10D2
|
Walk 20 Minutes
|
W10D3
|
Walk 5 Minutes, Run 4 Minutes, Walk 5 Minutes
|
W10D4
|
Walk 20 Minutes
|
W10D5
|
Walk 5 Minutes, Run 3 Minutes, Walk 5 Minutes
|
W10D6
|
Walk 5 Minutes, Run 1 Mile as fast as you can, Walk 5 Minutes
|
W10D7
|
Walk 30 Minutes
|
Week 11 Day 1
|
Walk 60 Minutes
|
W11D2
|
Walk 5 Minutes, (Run 2 Minutes, Walk 2 Minutes)x10 Times, Walk 5 Minutes
|
W11D3
|
Walk 25 Minutes
|
W11D4
|
Walk 30 Minutes
|
W11D5
|
Walk 40 Minutes
|
W11D6
|
Walk 5 Minutes, Run 1 Mile as fast as you can, Walk 5 Minutes
|
W11D7
|
Walk 30 Minutes
|
Week 12 Day 1
|
Walk 5 Minutes, (Run 3 Minutes, Walk 1 Minute)x4 Times, Walk 5 Minutes
|
W12D2
|
Walk 40 Minutes
|
W12D3
|
Walk 5 Minutes, Run 2 Miles (NO WALKING, go slow), Walk 5 Minutes
|
W12D4
|
Walk 20 Minutes
|
W12D5
|
Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
|
W12D6
|
Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
|
W12D7
|
Walk 20 Minutes
|
Week 13 Day 1
|
Walk 60 Minutes
|
W13D2
|
Walk 5 Minutes, Run 2 Miles (SLOW), Walk 5 Minutes
|
W13D3
|
Walk 20 Minutes
|
W13D4
|
Walk 5 Minutes, Run 2 Minutes (Faster than Monday), Walk 5 Minutes
|
W13D5
|
Walk 20 Minutes
|
W13D6
|
Walk 5 Minutes, (Run 1/2 Mile, Walk 1/2 Mile)x4 Times, Walk 5 Minutes
|
W13D7
|
Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
|
Week 14 Day 1
|
Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
|
W14D2
|
Walk 5 Minutes, Run 1.5 Miles, Walk 5 Minutes
|
W14D3
|
Walk 5 Mins, Run 2 Miles, Walk 5 Minutes
|
W14D4
|
Walk 60 Minutes
|
W14D5
|
Walk 60 Minutes
|
W14D6
|
Walk 5 Minutes, (Run 1/2 Mile, Walk 1/2 Mile)x4 Times, Walk 5 Minutes
|
W14D7
|
Walk 5 Minutes, Run 3 Miles, Walk 5 Minutes
|
Week 15 Day 1
|
Walk 5 Minutes, Run 1 Mile as fast as you can, Walk 5 Minutes
|
W15D2
|
Walk 5 Minutes, Run/Walk 4 Miles, Walk 5 Minutes
|
W15D3
|
Walk 5 Minutes, Run 2 Miles slow, Walk 5 Minutes
|
W15D4
|
Walk 5 Minutes, Run 3 Miles (Run 1st Mile super slow, 2nd mile slow, 3rd mile faster), Walk 5 Minutes
|
W15D5
|
Walk 60 Minutes
|
W15D6
|
Walk 5 Minutes, Run 3 Miles slow, Walk 5 Minutes
|
W15D7
|
Walk 50 Minutes
|
Week 16 Day 1
|
Walk 5 Minutes, Run 4 Miles Slow, Walk 5 Minutes
|
W16D2
|
Walk 5 Minutes, Run 3 Miles Slow, Walk 5 Minutes
|
W16D3
|
Walk 5 Minutes, Run 2 Miles Slow, Walk 5 Minutes
|
W16D4
|
Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
|
W16D5
|
Walk 60 Minutes
|
W16D6
|
Walk 5 Minutes, Run 3 Miles (Each mile getting faster), Walk 5 Minutes
|
W16D7
|
Walk 5 Minutes, Run 1 Mile As fast as you can, Walk 5 Minutes
|
Week 17 Day 1
|
Walk 5 Minutes, (Run 30 Seconds as fast as you can, Walk 1 Minute)x8 Times, Walk 5 Minutes
|
W17D2
|
Walk 5 Minutes, Run 3 Miles, Walk 5 Minutes
|
W17D3
|
Walk 5 Minutes, Run 3 Miles, Walk 5 Mintues
|
W17D4
|
Walk 5 Minutes, Run 1 Mile, Walk 5 Minutes
|
W17D5
|
Walk 5 Minutes, Run 2 Miles, Walk 5 Minutes
|
W17D6
|
Walk 5 Minutes, Run 2 miles slow, Walk 5 Minutes
|
W17D7
|
RACE DAY!
|
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