Week	Monday	Wednesday	Friday
1	10-minute walk	20-minute walk	30-minute walk
2	6x (4.5-minute walk + 0.5-minute run)	6x (4-minute walk + 1-minute run)	6x (3.5-minute walk + 1.5-minute run)
3	6x (3-minute walk + 2-minute run)	6x (2.5-minute walk + 2.5-minute run)	6x (2-minute walk + 3-minute run)
4	6x (1.5-minute walk + 3.5-minute run)	6x (1-minute walk + 4-minute run)	6x (0.5-minute walk + 4.5-minute run)
5	30-minute run	30-minute run	30-minute run