Key Terms
Cardio Walk: Walk at a fast pace, keeping your arms at chest level and swinging them front to back–just as when jogging. The average pace for a cardio walk is 3 to 4.5 miles per hour.
Jog: Jogging should be a comfortable run, typically at a pace of 4 to 6 miles per hour.
Run: Anything over 6 miles per hour is usually considered running.
Week 1
Day 1: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.
Day 2: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.
Day 3: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.
Day 4: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.
Day 5: Rest.
Day 6: ¼ mile cardio walk, ¼ mile run. Repeat for 12 minutes.
Day 7: ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk, ¼ mile run. Repeat for 15 minutes.
Week 2
Day 8: ¾ mile jog, ¼ mile cardio walk, ¼ mile run, ¼ mile cardio walk. Repeat for 15 minutes.
Day 9: ¾ mile jog, ¼ mile cardio walk, ½ mile jog. Repeat for 12 minutes.
Day 10: Rest.
Day 11: ¾ mile jog, ¼ mile cardio walk. Repeat to total 2 miles.
Day 12: ¾ mile jog, ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk. Repeat for 18 minutes.
Day 13: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 18 minutes.
Day 14: 1 mile jog, ¼ mile cardio walk. Repeat for 15 minutes.
Week 3
Day 15: Rest
Day 16: ¾ mile jog, ¼ mile cardio walk. Repeat to total 3 miles.
Day 17: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.
Day 18: 1 mile jog, ¼ mile cardio walk. Repeat for 20 minutes.
Day 19: ½ mile run, ¼ mile cardio walk. Repeat for 15 minutes.
Day 20: Rest.
Day 21: ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.
Music motivation and the right fuel will help you make every day of the program even better than the previous one. Use these articles to help you push through: