I need another goal so here I am doing the Half Marathon. Crikey I must be a glutton for punishment. I'm not looking to join in any race only to keep myself fit and healthy so there is no pressure of reaching a date. If I feel like doing a workout I will, likewise if I'm not I won't. Please don't judge me if I pull out if it gets too much. I will give it my best shot and as I'm not one to be beaten I may well get to the end. It can't be all that bad can it? I just have to remember to Run at a comfortable pace, easy enough that I can hold a conversation. If I'm huffing and puffing, I'm going too fast. Don't worry about my speed. Just focus on covering the distance.Wish me luck! 
12 WEEK TRAINING PLAN TO GET YOU RUNNING THE HALF MARATHON
WEEK 1 DAY 1.. 5 MINUTE WARM UP WALK/15 MINUTES JOG/5 MINUTES COOL DOWN WALK
Did this workout after work, decided to do it on the treadmill using my Garmin F60. For some reason this shows higher cals burned then my Garmin 350 which I use for outdoor workouts as it uses GPS. It seemed an easy workout compared to my recent B210K training. Maybe that was because by the end of that training I was running up to 60 minutes. The workout went well, I must say that I am glad to be back with a goal. Only hope I can keep up as I have a lot of family commitment going on at the moment. I am so looking forward to doing the 13.1 training. I do like a goal and this is one hell of a goal!
WEEK 1 DAY 2.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
Really enjoyed this workout as I decided to do this one outside. I really need to get some outdoor running under my belt. My recent *Race for Life* was a killer as I hadn't done much outdoor running at all prior to the race. I will try to get most of the workouts done outside or at least every other. I turned on Endomondo and my 13.1 training app and off I went. I did the usual 5 minute warm up and when the app told me to run I was off, it was a very warm evening and although it was only a 15 minute jog I was glad when the app told me to walk. I felt a bit silly when ever I came across people walking, especially as the majority were teenager leaving school. Anyway the workout went well.
WEEK 1 DAY 3.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/10 MINUTE WALK/5 MINUTE JOG/5 MINUTE COOL DOWN WALK
It was a lovely afternoon with a nice cool breeze, I was going to do my workout on the treadmill but I'm glad that I changed my mind and did the run outdoors. It felt perfect. I wasn't out to run fast just a gentle jog at least until I get used to running outside. The route I take is quite close to my home and is quite pretty. I couldn't believe how brave I was at one point, I saw a young couple walking their dog in front of me and I was going to divert off but I thought "Sod it, why should I" So I carried on and to be quite honest, I don't think they even noticed me as I overtook them. They just carried on with their conversation. I do hope this is the start of a new beginning...me running outside. Needless to say I really enjoyed this workout!
WEEK 1 DAY 4.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
I was up early as usual, even on my days off work I can't manage to sleep in. I had a cup of coffee and donned my kit, turned on Endomondo with a 60 second delay so I could turn on my 13.1 app and my HRM. That way they are all pretty much going about the same time. MUST REMEMBER TO TURN OFF ENDO!! I did my dirty run (according to Adrian and Netty) but can I help it if my running path resembles a phallic symbol? It was a nice morning with a cool breeze, there was no one else around so I had total freedom. Didn't feel silly once. There is a point near to the overhead bridge that would take you to my other favourite spot (should you turn right) that has a huge elevation. It bloody kills to run up it. I managed it with a great effort though. Really enjoyed the workout and now I have another day under my belt.
WEEK 1 DAY 5.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/5 MINUTE WALK/10 MINUTE JOG/5 MINUTE COOL DOWN WALK
I donned all my running gear and filled my water bottle, turned on my heart rate monitor and off I went. This was going to be a longer run so I had to map out in my head where I was going to make sure I timed my route properly. I have to say I no longer feel silly running outside, nobody gives a dam that I am running. I used to think that they thought I looked stupid, but quite honestly I don't think they even notice me. I passed a couple walking their dog, I was going to turn back and not pass them but I thought *Sod it* why should I. Anyway I carried on and passed them...Yay!!! me. At one point on this run I had to climb an elevation near the bridge, geez thats
Tonight was a lovely evening so I was really looking forward to this work out. I went on my usual route. I found myself down near the railway line and on the field close to the track. There was plenty of folk out walking their dogs. As I was on the field the train went by and tooted it's horn. I thought at first it was tooting at me, Lol. I know really it wasn't as the station is just a little further along so it was letting the guy know to bring down the barrier. Still I'm sure people on the train saw me in all my hot and bothered tiredness and thought "Look at her go". I enjoyed this workout and have totally got over my shyness of running out on the street.
WEEK 2 DAY 1.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
I had to do this run on the treadmill as it was raining cats and dogs. there was a huge thunderstorm too. I had barely finished my workout when the thunderstorm knocked all the electric off for a short while (I'm talking seconds rather than minutes) As I hadn't done any running for almost a week because I'd decided to do some walking and enjoy taking pics (as you do) I somehow seemed to have stiffened up. Anyway, it was enjoyable even though it was humid and stuffy. I need to get back on this and get through this.
WEEK 2 DAY 2.. 5 MINUTE WARM UP WALK/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
Yet another day of rain, when is it going to stop? Again I had to use the treadmill, not that I'm complaining. I do like to use the treadmill but I really need to do some outdoor running. It is a lot tougher outdoors and my bones pay for it but that is no excuse. I had got about 10 minutes into the workout when I noticed the rain had stopped and the sun tried to reappear, but no way was I going to stop and go outside. Indoors will have to do. Got through this one ok, lots of water and a whole lot of sweating!
WEEK 2 DAY 3.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/10 MINUTE WALK/10 MINUTE JOG/ 5 MINUTE COOL DOWN WALK
Today it began to rain and I thought "Bloody hell" I'm not going to get outside for my run yet again and that meant the treadmill. I put on my running gear and grabbed my water, but has luck would have it it stopped. So I went out towards my usual route that I walk. I haven't run the route before properly as its an old railway line and can be a bit uneven underfoot but I thought well if other runners can do this route, so can I. I hadn't been going long before my lovely friend Netty chirped in with a pep talk. Glad to have you come along my friend. This was going to be a tough workout that's for sure. Netty asked me in one of her pep talks what I could see. Well, the first thing I saw was exactly that A TOUGH WORKOUT ahead of me, followed by lots and lots of rolling fields and plenty of wild flowers. I saw horse hoof prints in the damp soil, followed by plenty of horse poo. Rabbit poo was also in plenty. I saw sheep at the beginning of my workout and in the fields off to the right further up I could see either cows or horses, not quite sure they were a long way off. I heard plenty of birds tweeting and lots of butterflies fluttering around. There were several other joggers today, one coming towards me said "Good morning..you're doing great" I said "Morning and thankyou". He was obviously a serious runner, he wasn't huffing and puffing like me. Today was a great workout, thanks Netty for joining me :-)
WEEK 2 DAY 4.. 5 MINUTE WARM UP WALK/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
Ok where shall I begin...I decided to do my run today on the Westwood which is a beautiful area quite close to where I live. It was very early in the morning and there were only a few other people around. I set off doing my warm up walk and before long the local resident cows who have a free roam on the Westwood were busy chomping grass and looking at me as I approached them. This I didn't like!!!! I was getting rather close to them and there was one particular huge black cow who was staring right at me and I thought OMG he's going to eat me alive if I get any closer (Of course he probably wouldn't have) anyway I crossed over the road to get a little more distance from them. By this time I was jogging and heading towards the race course entrance, it was slightly uphill and very tough going. There were yet more cows and as I got closer I slowed down to a walk, which was annoying for me as it was spoiling my run. I was just afraid I would startle them and they wouldn't like it. I turned back and headed towards to golfing area, yet more cows! It was time for the cool down walk. The cheeky cows decided to follow my path, again they were getting a little too close for my liking. I finished my workout and managed to take a couple of pics before leaving the Westwood. I love the area as it is beautiful and very popular for runners/walkers and visitors but I'll leave it for walking in future. The cows are way too scary!!
WEEK 2 DAY 5.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/5 MINUTE WALK/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
I got home from doing an 8 hour shift and really didn't feel like doing a run tonight, I had to push myself to do it on the treadmill. I could have easily just had a bath and put my Jim-jams on. I grabbed my water bottle and my iPhone and started up the treadmill. The workout was a chore tonight but I managed it. My legs felt really heavy and tired. I'm looking forward to my annual leave shortly and I'll be able to get early workouts in which I prefer. I changed my music choice tonight also which made a change. I think tomorrow I'm going to have a rest day again to regain some energy and regenerate. I'm doing a 6 mile walk on Saturday night so that is something to look forward too.
WEEK 2 DAY 6.. 5 MINUTE WARM UP WALK/30 MINUTE JOG/5 MINUTE COOL DOWN WALK
This morning when I got up it was raining heavily. I got myself ready to do my run on the treadmill but as luck would have it the rain stopped and the sun came out. So I went for my run outside. It was lovely, there was a nice cool breeze and I felt great. I did my usual course down the old train track and up to the new train track and back. I even did some hill running over the bypass. Holy macaroni that is tough, but to get my legs stronger I need to do more hill running. There were lots of dog walkers out this morning, each said hello as I passed. Why the hell did I used to feel silly running outside? My water bottle was my best friend on this workout. I drank every drop. Boy was I glad when my app said "Cool down" I was about to combust. I feel that I'm the only runner who's face goes bright red when running. I look at other runner and "yes" I'm sure I'm the only one who's face goes bright red. Managed to time my workout this morning so as my 5 minute cool down walk finished I was back home. Absolutely enjoyed this workout, bring on the next one.
WEEK 3 DAY 1.. 5 MINUTE WARM UP WALK/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
I had done a 6 mile midnight walk last night so wasn't sure I would be doing this workout as I'd only had about 4 1/2 hours sleep. I somehow got the energy from somewhere and I really enjoyed my workout. It was a lovely evening. There were a lot of joggers/bikers out as well so as they approached I moved out of there way and sadly it slowed me down slightly. I'm not too worried though, as long as I get through this I'm happy. Speed is of no concern at the moment.
WEEK 3 DAY 2.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
I set out on this workout thinking I can do this no problem. It was another lovely evening, I'd just finished work and had myself a cup of tea. I got myself ready to go and off I went. Everything was going great, I had my favourite music on and I was running down one of my best routes. I had made the half way mark and turned around. I had timed it right so I should be back at the house just as my 35 minutes came to an end. Then, I did the most feared thing a runner could do. I fell arse over tit. I couldn't stop myself from the fall. Picture it...I kicked my toe on a tuft of grass (I think) and I started to fall forward. I put out my hand to try to stop the fall and bent my fingers back. Aaarrrgh! That hurt. I did a roll before I finally stopped. For some reason I felt embarrassed. Why? There was no one else around. Still I felt silly, as if Endo and captured my fall in slow motion for all to see. Anyway, I picked myself up and dusted off the mud on my backside and carried on. I finished the workout with my head held high.
WEEK 3 DAY 3.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/5 MINUTE WALK/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
I found I actually struggled with this one. Maybe because I am tired, I don't know? I'm hoping this is the reason and that it is not proving difficult for me. I know I have done equal to this but somehow I struggled. Time will tell! The first jog interval was fine, it was when I came to the second jog interval, I didn't seem to have any energy left. I had just finished work and the fact that I missed out on some sleep when I did the midnight walk for Dove House Hospice. I do like to get my workouts in early and I can certainly do this over the next two weeks while I'm off work.
WEEK 3 DAY 4.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
I was really looking forward to this workout. It being the first day of my annual leave, I was raring to go. I decided midway to go a different route. I crossed over into the fields next to my normal run route only to find far too many distractions. I could see around this field some farming machinery. I was on my walk interval at the time so I stopped to take some pics. I couldn't resist. Part of the field had been ploughed so was pretty chunky underfoot which made it difficult to walk straight Lol. On my last run interval I got talking to another jogger, we parted when I was turned into the street I live. It made a change chatting, even if I was gasping for every bit of air at the time. All in all, I enjoyed the workout. I'm not worried about timing, crikey I'm nearly 58 years old. I'm not doing bad! I must try to not take pics though as it did slow me down a little. I'll go back and take them on a walk.
WEEK 3 DAY 5.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/8 MINUTE WALK/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
Another early workout, I'd had my coffee fix and toast and got my running kit on. It was a lovely cool start, the sun was peaking through the clouds. I set off on my usual route and when I came to the field next to the train line I could see there was already plenty of people out for an early walk with their dogs. This didn't worry me until as I was running a bloody great big thing came bounding up from behind and was barking like a good 'un. I nearly jumped out of my skin. I hadn't heard it approach me as I was listening to my music. Bastard!! I bet the owners had a bloody good laugh at my expense. Anyway, I carried on and didn't let it put me off. I was so glad when I reached the overhead walkway that takes you into the fields that I was on my walk interval. The incline is enormous (obviously) as it spans the by-pass. My legs were tired by this point and there was no way I could have run up it. By now the sun was out and I could feel it's heat. Yay, another day on the patio with a couple of drinks (or two). I wasn't looking forward to the next jog interval, my legs were feeling heavy already. I turned back hoping to time the workout to finish as I reached home. For some reason although I'd set my 13.1 app off at the same time as Endomondo, Endomondo was telling me I'd done 43 minute but my 13.1 app hadn't told me to cool down. Which meant that I wasn't home....boo! I turned Endo off and finished my cool down walk getting home. Strange, that hasn't happened before. One of them was out of sinc!!
WEEK 3 DAY 6.. 5 MINUTE WARM UP WALK/40 MINUTE JOG/5 MINUTE COOL DOWN WALK
Wow...what can I say. I have had a week off from any workouts and boy does my body know about it. I really didn't want to do the workout if I'm honest. I was enjoying my time off exercise etc while on leave from work. I knew though that if I didn't start now though I would find it harder to get back into it. I decided to take it real slow, I'm not in a race so timing isn't important to me. I just wanted to get through the workout. This was a chore for me, I need to keep on top of my workouts and not take so much time out. Even if it's on the treadmill who used to be my best buddy. Running outside has for now put it in the shade. I must admit though I also had a touch of the old sciatica that is in my left hip. It flares up occasionally and that certainly doesn't help. I love my running and don't want to get out of the sequence of pushing myself that bit harder. Doing these challenges has given me so much confidence. Come on Janet....keep it up girl!
WEEK 4 DAY 1.. 5 MINUTE WARM UP WALK/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
I woke up feeling raring to go. I had my usual two cups of coffee before I even moved from my chair. Then I got my gear on and set my app off along with Endomondo and my HRM. Geez that in itself in an exercise making sure they are all on roughly at the same time. Off I went, I was contemplating before I set off wether to start Endomondo off at the end of the warm up walk and again at the cool down walk. WHY? because when Endo calculates the figures, it doesn't know when I'm walking so it appears that I am slower than I really am. But, as I've used this method all along I thought leave it as it is. I find when I run on grass it seems a whole lot harder so today I thought keep to the path, so this is what I did. Hard to think a few months ago running on concrete actually hurt my knees. I must say this workout was easier, maybe because it was only a 20 minute jog. I even manged to jog a little of the cool down walk, just to get me home in time to switch off as the app finished the workout.
WEEK 4 DAY 2.. 5 MINUTE WARM UP WALK/30 MINUTE JOG/5 MINUTE COOL DOWN WALK
Today was a day for the treadmill. Thought I'd give it a whirl. I had a big panic when I tried turning it on, it wouldn't work. OMG! I thought!! What is wrong with it? I went and got Steve who quickly realised what had happened. When I'd put the cat food supply on the shelf in the garage I had actually switched off the spare fuse that the treadmill is running from. WELL I didn't know that did I!! I soon got over it and enjoyed this workout as I hadn't been on the treadmill in a while. I think though I may have to do the longer workouts on the treadmill, I'll give a go but if I find it too tough I'll have to.
WEEK 4 DAY 3.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/10 MINUTE RUN/5 MINUTE WALK/5 MINUTE RUN/10 MINUTE JOG/5 MINUTE COOL DOWN WALK
What a perfect morning for my workout. I thought to myself treadmill or outside, it's a long workout? I decided to do it outside. Glad I did as I thoroughly enjoyed it. It was tough and my legs felt like they were made of lead. I went on a slightly different route to start with which made a nice change. As I approached a lady with a large dog I slowed right down to a walk, I don't know why but I have become very cautious of dogs while I'm running, the little buggers have a habit of jumping up at you. When the run part of the workout came into play I'm afraid there was no way I could up my pace. So I just stayed the same otherwise I'd have been on my knees. There was a point when I thought I can't do this, my legs were killing me and I could hardly raise my feet off the ground. I soldiered on and managed to finish although be it slowly. Slow wins the race!
WEEK 4 DAY 4.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 4 DAY 5.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/10 MINUTE RUN/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
It was a beautiful evening, perfect for a run. Cloudy but cool with a light breeze. I haven't done a run outside for a week or two as I've not been feeling too good. Had a sickly feeling in the pit of my stomach for over a week. I needed to get my act together quickly. I was dreading this workout if I'm honest but surprisingly I rather enjoyed it. I didn't go mad and try to beat the life out my body. I took it nice and steady. I was about 20 minutes from the end of my workout when I noticed Endomondo had stopped...aaarrrgh that is so annoying. It does this frequently. I had to delte my workout when I got home and manually put my figures in. I was going to manually plot the route but as I went here there and everywhere tonight I wouldn't have been accurate so I just put my figures in. It feels good to get back into the sweing of things.
WEEK 4 DAY 6.. 5 MINUTE WARM UP WALK/50 MINUTE JOG/5 MINUTE COOL DOWN WALK
It was a beautiful evening so I decided to get off my butt and get out there. I thought I might try a different route tonight as this was a long workout. I rather enjoyed it but it was tough. There were lots of runners out tonight all of them overtook me but hey at least I was giving it a go. There were points where I thought my legs would give up especially when going uphill but then when it came to running downhill I was off with the wind. Halway round the run I passed a graveyard and I could see lots of very old neglected plots and I suddenly wanted to stop and read some of the grave stones.For some bizarre reason I find them interesting. I resisted the temptation and carried on and get through the workout. Loved it!
WEEK 5 DAY 1.. 5 MINUTE WARM UP WALK/30 MINUTE JOG/5 MINUTE COOL DOWN WALK
I was going to have a night off but as I was feeling rather energetic I got myself all togged up and took the the paths. I knew I would maybe feel it tonight with doing a run yesterday so I took an easy option and just ran round the loop near where I live. It's relatively flat except near the bridge over the bypass. I was amazed when a couple of times when another jogger passed me I was able to keep up for a little while before I found I had to slow my pace a little or stop. I'm not out to beat any records so I took it nice and steady. I need to get through this. I forgot to take my water bottle with me and boy did I need it. I was gagging at one point. I did think about stopping off at the pub that I passed three times but I didn't have any money with me either so that was out. Must remember to bring it next time. Overall I enjoyed this one.
WEEK 5 DAY 2.. 5 MINUTE WARM UP WALK/35 MINUTE JOG/5 MINUTE COOL DOWN WALK
Absolutely loved this workout. I waited until the sun started to go down and it got a tad cooler. I also decided to set a nice steady pace. I try to speed up too much and then blow myself out. I was able to maintain a nice even pace throughout my run and it made all the difference. I had to titter to myself though. At one point in the run two couples were stood chatting while their children played football. I passed them four times as I circled around, each time they seemed to look at me as I passed. Now, I don't know if they were thinking "My lord she's fit" or "She must be bloody mad". Either way I know at least I was off my backside doing something and not sat being a couch potato! So there!!!
WEEK 5 DAY 3.. 5 MINUTE WARM UP WALK/5 MINUTE JOG/10 MINUTE RUN/5 MINUTE JOG/5 MINUTE RUN/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
OMG...That was tough. I made a big mistake....going for a run too soon after a big meal. I almost gave up at one point, if Netty hadn't been giving me the Pep talks I'm sure I would have!! I thought I would go on a completely different route tonight. I went in all the neighbouring streets. I'm pretty sure they would have thought "Who who the hell is that?" I kept a nice steady pace but I had a pain in my gut and my groin. I think I should maybe take an extra day out while the pain in my groin goes. It's not the first time I've had it. Having said all that I still enjoyed myself. It was a nice cool evening after a very unsettled day.
WEEK 5 DAY 4.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
I considered using my treadmill for this one but I thought "It's only a short workout. I'll be fine" boy was I sorry that I didn't. It was super, super hot out there. At one point on my run I was completely out in the open among the fields and that was a killer. I thought I was going to die. I made the mistake of also forgetting my water. I so needed a drink. My ankle gave way at one point too. Bloody hell, I'm falling apart. I often wonder, why is it when you are on a run...do you find you need to use the toilet? I was out in the open with no-one around. I guess I could have just gone into the edge but knowing my luck someone would come out of know where and spot me. Luckily I managed to hold out until I got home. You wanted to know that....right?
WEEK 5 DAY 5.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/10 MINUTE RUN/5 MINUTE WALK/15 MINUTE JOG/10 MINUTE RUN/5 MINUTE WALK/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
I decided to do this one on the treadmill. I wanted to make sure I did the increments without killing myself when it came to the runs. It was a tough one but I managed to finish and still felt good at the end. Not sure if I could have done this one outside though. It was hot and humid but luckily I had my fan on full and I must have drank a gallon of water. I must say, although it is easier on the treadmill I do miss the views and the fresh air.
WEEK 5 DAY 6.. 5 MINUTE WARM UP WALK/60 MINUTE JOG/5 MINUTE COOL DOWN WALK
It was a gorgeous evening so I decided to do this workout outdoors. As it was a long workout I needed to go on a longer, different route. I set off and went through Molescroft. There were lots of joggers out tonight. I managed to keep at a nice even pace, this way I found I could keep jogging without taking a break. I sometimes set off too quick and then find I tire easily. All was going well until I approached the train crossing. The barrier started to come down and I had to wait until the train passed. Annoying, but i wasn't the only jogger waiting. There were two other joggers, it was funny as we were all checking out heart rate monitors as our heart rates were dropping. As soon as the train passed off we all went again. I enjoyed this workout very much.
WEEK 6 DAY 1.. 5 MINUTE WARM UP WALK/40 MINUTE JOG/5 MINUTE COOL DOWN WALK
Wasn't looking forward to this workout as I had to use the treadmill as rain looked set in for the day. Found it really boring and tiresome so I'm not going to say much about this workout.
WEEK 6 DAY 2.. 5 MINUTE WARM UP WALK/40 MINUTE JOG/5 MINUTE COOL DOWN WALK
I woke early so I thought I would get this run out of the way. It was pretty dark as I set off (6:30ish) so it was pretty quiet out there. I decided to do my run just around where I live to be on the safe side. It is a pretty boring run but at least I did it. It meant running round the block 4 times (yawn). There were a few early dog walkers around and a few people setting off for work maybe but no-one else. Finished the run ok, nothing to write home about. Kept a steady pace and managed to time it so I got home just as the my last 5 minute walk finished.
WEEK 6 DAY 3.. 5 MINUTE WARM UP WALK/5 MINUTE JOG/10 MINUTE RUN/5 MINUTE JOG/10 MINUTE RUN/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 6 DAY 4.. 5 MINUTE WARM UP WALK/30 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 6 DAY 5.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/10 MINUTE RUN/10 MINUTE JOG/10 MINUTE RUN/15 MINUTE JOG/5 MINUTE RUN/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 6 DAY 6.. 5 MINUTE WARM UP WALK/70 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 7 DAY 1.. 5 MINUTE WARM UP WALK/40 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 7 DAY 2.. 5 MINUTE WARM UP WALK/45 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 7 DAY 3.. 5 MINUTE WARM UP WALK/5 MINUTE JOG/15 MINUTE RUN/15 MINUTE JOG/10 MINUTE RUN/20 MINUTE JOG/5 MINUTE RUN/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 7 DAY 4.. 5 MINUTE WARM UP WALK/35 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 7 DAY 5.. 5 MINUTE WARM UP WALK/5 MINUTE JOG/15 MINUTE RUN/20 MINUTE JOG/5 MINUTE RUN/10 MINUTE JOG/5 MINUTE RUN/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 7 DAY 6.. 5 MINUTE WARM UP WALK/75 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 8 DAY 1.. 5 MINUTE WARM UP WALK/40 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 8 DAY 2.. 5 MINUTE WARM UP WALK/45 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 8 DAY 3.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/15 MINUTE RUN/20 MINUTE JOG/15 MINUTE RUN/5 MINUTE WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 8 DAY 4.. 5 MINUTE WARM UP WALK/40 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 8 DAY 5.. 5 MINUTE WARM UP WALK/60 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 8 DAY 6.. 5 MINUTE WARM UP WALK/20 MINUTE JOG/15 MINUTE RUN/15 MINUTE JOG/10 MINUTE RUN/35 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 9 DAY 1.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 9 DAY 2.. 5 MINUTE WARM UP WALK/45 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 9 DAY 3.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/15 MINUTE RUN/15 MINUTE JOG/15 MINUTE RUN/5 MINUTE WALK/10 MINUTE JOG/5 MINUTE RUN/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 9 DAY 4.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 9 DAY 5.. 5 MINUTE WARM UP WALK/70 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 9 DAY 6.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/20 MINUTE RUN/10 MINUTE WALK/25 MINUTE JOG/10 MINUTE RUN/3 MINUTE WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 10 DAY 1.. 5 MINUTE WARM UP WALK/30 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 10 DAY 2.. 5 MINUTE WARM UP WALK/60 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 10 DAY 3.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/10 MINUTE RUN/15 MINUTE JOG/10 MINUTE RUN/20 MINUTE JOG/10 MINUTE RUN/3 MINUTE WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 10 DAY 4.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 10 DAY 5.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/10 MINUTE RUN/45 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 10 DAY 6.. 5 MINUTE WARM UP WALK/5 MINUTE JOG/15 MINUTE RUN/3 MINUTE WALK/5 MINUTE RUN/3 MINUTE WALK/60 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 11 DAY 1.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 11 DAY 2.. 5 MINUTE WARM UP WALK/60 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 11 DAY 3.. 5 MINUTE WARM UP WALK/20 MINUTE JOG/20 MINUTE RUN/3 MINUTE WALK/10 MINUTE RUN/3 MINUTE WALK/40 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 11 DAY 4.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 11 DAY 5.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/10 MINUTE RUN/20 MINUTE JOG/5 MINUTE RUN/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 11 DAY 6.. 5 MINUTE WARM UP WALK/25 MINUTE JOG/10 MINUTE RUN/25 MINUTE JOG/5 MINUTE RUN/35 MINUTE JOG/10 MINUTE RUN/30 MINUTE JOG/5 MINUTE RUN/3 MINUTE WALK/20 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK12 DAY 1.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/5 MINUTE WALK/10 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 12 DAY 2.. 5 MINUTE WARM UP WALK/60 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 12 DAY 3.. 5 MINUTE WARM UP WALK/10 MINUTE JOG/10 MINUTE RUN/30 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 12 DAY 4.. 5 MINUTE WARM UP WALK/30 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 12 DAY 5.. 5 MINUTE WARM UP WALK/15 MINUTE JOG/5 MINUTE COOL DOWN WALK
WEEK 12 DAY 6.. 5 MINUTE WARM UP WALK/90 MINUTE JOG/5 MINUTE COOL DOWN WALK
