Welcome to week 1
Monday
Today is about easing into running. Walk for 10 minutes. For 6 minutes, alternate running for 1 min and walking for 1 min. Walk for 4 minutes.
Total time: 20 minutes
Tuesday
Today is a non-running day. Do 30 minutes of a non-running activity. It can be anything you like: for example, walking, cycling, swimming, yoga, Pilates or a gym class.
Total time: 30 minutes
Wednesday
Walk for 10 minutes. For the next 8 minutes, alternate running for 1 min and walking for 1 min. Walk for 2 minutes.
Total time: 20 minutes
Thursday
Today is a non-running day. Do 30 minutes of a non-running activity. It can be anything you like: for example, walking, cycling, swimming, yoga, Pilates or a gym class.
Total time: 30 minutes
Friday
Walk for 8 minutes. Alternate running for 1 min and walking for 1 min, for 10 minutes. Walk for 2 minutes.
Total time: 20 minutes
Saturday
Today is a complete rest day. Today you’ll be focusing on recovery. Letting your muscles recoup from your workouts is just as important as the workouts themselves.
Sunday
Walk for 6 minutes. Alternate running for 1 minute and walking for 1 minute for 12 minutes. Walk for 2 minutes.
Total time: 20 minutes
Intensity level
| Low intensity | No hard breathing, you’re able to talk and sing easily. |
| Moderate intensity | Puffing slightly, you’re able to have a conversation, but not sing. |
| High intensity | You’re huffing and puffing, and only able to talk briefly. |