Session 1 - Todays session is based around getting you outside and starting off on the right foot (excuse the pun) starting off with a nice 5 minutes warm up you will then start to complete 60 seconds running at your pace/effort and then recovery for 4 mins at a walking pace. This session should be a nice introduction to the work that is to come and should have you feeling ready to try again in a few days. 

5 min warm up (brisk walk)
1 min run 4 min walk x 2
4.30 min cool down (brisk walk)

Session 2 - This session increases the time you will be running for up to 90 seconds from 60 to get you moving a bit more and to build on the previous session.

5 min warm up (brisk walk)
1.30 min run 3.30 min walk x 2
4.30 min cool down (brisk walk)

Session 3 - Todays session is a repeat of the previous session to give you a bit of time to absorb the training you have already done and to make sure you don't do too much too soon.

5 min warm up (brisk walk)
1.30 min run 3.30 min walk x 2
4.30 min cool down (brisk walk)

Session 4 - This session increases the amount of time you will be running for overall and the amount of time for each interval to be completed.

5 min warm up (brisk walk)
2 min run 3 min walk x 2
5 min cool down (brisk walk)

Session 5 - This session focusses on maintaining the longer running time and interval times, again, to allow you time to adapt to current level of intensity.

5 min warm up (brisk walk)
2 min run 3 min walk x 2
5 min cool down (brisk walk)

5 min warm up (brisk walk)
2.30 min run 2.30 min walk x 2
5 min cool down (brisk walk)

6 min warm up (brisk walk)
2.30 min run 2.30 min walk x 2
5 min cool down (brisk walk)