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Week	Walk 1	Run 1	Run 2
1	Brisk walk × 30 min	Walk 4 min, jog 1 min (×4)	Jog 3–5 min, walk 3 min (×6)
2	Brisk walk × 30 min	Walk 4 min, jog 1 min (×5)	Jog 5–6 min, walk 3 min (×5)
3	Brisk walk × 30 min	Walk 3 min, jog 2–3 min (×3)	Jog 5–8 min, walk 3 min (×5)
4	Brisk walk × 40 min	Walk 3 min, jog 2–3 min (×3)	Jog 5–8 min, walk 3 min (×5)
5	Brisk walk × 40 min	Walk 2 min, jog 3–4 min (×4)	Jog 10–12 min, walk 3 min (×3)
6	Brisk walk × 40 min	Walk 2 min, jog 3–4 min (×4)	Jog 12–15 min, walk 3 min (×2)
7	Brisk walk × 40 min	Walk 2 min, jog 5–7 min (×4)	Jog 15 min, walk 3 min (×2)
8	Brisk walk × 45 min	Walk 2 min, jog 6–8 min (×4)	Jog for 20–25 min
9	Brisk walk × 45 min	Walk 2 min, jog 8–10 min (×3)	Jog for 20–25 min
10	Brisk walk × 45 min	Walk 2 min, jog 10–12 min (×3)	Jog for 25–30 min
11	Brisk walk × 45 min	Walk 2 min, jog 10–12 min (×3)	Jog for 30–35 min
12	Brisk walk × 30 min	Walk 2 min, jog 3–4 min (×5)	Jog for 40 min or 5 km

Leave at least a day in between your runs. Plan when you’ll go at the start of the week and know that these can be completed on the same day as your strength workouts if needed. Even if you feel you can do more, stick to the plan so that we avoid any injury.I’ve added in a planned walk here, but you can do more walks.

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