Repeat 3 times: 3 min jog/3 min walk -- jog is easy, steady pace and walking is a brisk, active recovery walk.
5 min jog, 10 min walk, 5 min jog. Try to keep jog pace steady throughout the five minutes. Make sure it is a pace you can hold the entire five minutes.
If near a track: jog the straits and walk the curves of the track for 5 laps, plus 2 additional laps of easy walking. Otherwise, (if not by a track) run 2 min, walk 4 and repeat 5 times.
3 min. of warm-up walking, 10 min running and start at a pace you can hold without stopping, 10 min cool down walk.
Many different options….20-30 min of swimming, biking, elliptical machine, roller blading, ect. Choose an activity that will keep your heart rate up above 120 beats/min for a consistent period of 20-30 minutes.
Repeat 4 times: 3 min jog/3min walk---same pace as week one, but a little added distance.
3 min walk, 8 min jog, 2 min walk, 6min jog, 1 min walk, 4 min jog, 3-5 min walking cool down.