Day
Week Day 1 Day 3 Day 4 Day 5 Day 6 Day 7
2
5 minutes of 5 minutes of
5 minutes of
fast walk fast walk
fast walk warm-
warm-up. 60 warm-up. 60
Off. You up. 60 seconds
seconds of seconds of
can do of jogging.
jogging. Then jogging. Then Off. You can do
another Then alternate
1 alternate with alternate with another kind of
kind of with 60 seconds Rest! Rest!
60 seconds of 60 seconds of workout, but
workout, of walking. Do
walking. Do walking. Do don't run.
but don't this interval
this interval this interval
run. training for a
training for a training for a
total of 20
total of 20 total of 20
minutes.
minutes. minutes.
5 minutes of 5 minutes of
5 minutes of
fast walk fast walk
fast walk warm-
warm-up. 90 Off. You warm-up. 90
up. 90 seconds
seconds of can do seconds of
of jogging. Off. You can do
jogging. Then another jogging. Then
2
Then alternate another kind of
alternate with kind of Rest! alternate with Rest!
with 60 seconds workout, but
60 seconds of workout, 60 seconds of
of walking. Do don't run.
walking. Do but don't walking. Do
this interval
this interval run. this interval
training for 25
training for 25 training for 25
minutes.
minutes. minutes.

5 minutes of
5 minutes of 5 minutes of fast walk
fast walk fast walk warm- warm-up. 3
warm-up. 2 Off. You up. 2 minutes minutes of
minutes of can do of jogging. jogging. Then
Off. You can do
jogging. Then another Then alternate alternate with
3
another kind of
alternate with kind of with 45 seconds Rest! 60 seconds of Rest!
workout, but
45 seconds of workout, of walking. Do fast walking.
don't run.
walking. Do but don't this interval Do this
this interval run. training for 30 interval
training for 30 minutes. training for 30
minutes. minutes.
 5 minutes of 5 minutes of
5 minutes of
fast walk fast walk
fast walk warm-
warm-up. 5 Off. You warm-up. 5
up. 5 minutes
minutes of can do minutes of
of jogging. Off. You can do
jogging. Then another jogging. Then
4
Then alternate another kind of
alternate with kind of Rest! alternate with Rest!
with 2 minutes workout, but
2 minutes fast workout, 2 minutes fast
fast walking. don't run.
walking. Do but don't walking. Do
Do this interval
this interval run. this interval
training for 36
training for 36 training for 36
minutes.
minutes. minutes.
5 minutes of 5 minutes of
5 minutes of
fast walk fast walk
fast walk warm-
warm-up. Run warm-up. Run
Off. You up. Run a mile
a mile (set a mile (set
can do (set pace at
pace at pace at Off. You can do
another minimum of 5.5
5
minimum of minimum of another kind of
kind of mph). Then Rest! Rest!
5.5 mph). 5.5 mph). workout, but
workout, alternate with a
Then alternate Then alternate don't run.
but don't quarter-mile
with a quarter- with a quarter-
run. fast walk. Do
mile fast walk. mile fast walk.
this for 2.5
Do this for 2.5 Do this for 2.5
miles.
miles. miles.
5 minutes of 5 minutes of
5 minutes of
fast walk fast walk 5 minutes of fast
fast walk warm
warm-up. Run warm-up. Run walk warm-up.
Off. You up. Run a mile
a mile (set a mile (set Run a mile (set
can do (set pace at
pace at pace at pace at minimum
another minimum of 6.0
6 minimum of
6.0 mph).
kind of
workout,
mph). Then
alternate with a
Rest!
minimum of
6.0 mph).
of 6.0 mph).
Then alternate
Rest!
Then alternate Then alternate with a quarter-
but don't quarter-mile
with a quarter- with a quarter- mile fast walk.
run. fast walk. Do
mile fast walk. mile fast walk. Do this for 2.5
this for 2.5
Do this for 2.5 Do this for 2.5 miles.
miles.
miles. miles.
5 minutes of Off. You 5 minutes of 5 minutes of
fast walk can do fast walk warm- fast walk
Off. You can do
warm-up. Jog another up. Run a mile. warm-up. Jog
7
another kind of
2.5 miles or 25 kind of Jog 2.5 miles or Rest! 2.75 miles or Rest!
workout, but
minutes workout, 25 minutes 28 minutes
don't run.
without but don't without without
stopping. run. stopping. stopping.
 5 minutes of Off. You 5 minutes of
5 minutes of
fast walk can do fast walk
fast walk warm- Off. You can do
warm-up. Jog another warm-up. Jog
8
up. Jog 3 miles another kind of
3 miles or 30 kind of Rest! 3 miles or 30 RACE DAY!!
or 30 minutes workout, but
minutes workout, minutes
without don't run.
without but don't without
stopping.
stopping. run. stopping.