Welcome to week 4
Monday
Walk for 5 minutes. Alternate running for 3 minutes and walking for 1 min for 20 minutes. Walk for 5 minutes.
Total time: 30 minutes
Tuesday
Today is a non-running day. Do 35 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: 35 minutes
Wednesday
Walk for 4 minutes. Alternate running for 5 minutes and walking for 1 min for 24 minutes. Walk for 2 minutes.
Total time: 30 minutes
Thursday
Today is a non-running day. Do 35 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: 35 minutes
Friday
Walk for 5 minutes. Alternate running for 6 minutes with walking for 1 min for 21 minutes. Walk for 4 minutes.
Total time: 30 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 5 minutes. Alternate running for 8 minutes and walking for 3 minutes for 22 minutes. Walk for 3 minutes.
Total time: 30 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. |