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| Week | in your own time | in your own time | Wednesday |
| 1 | 2 miles of 45 sec jog/45 sec walk |
35 min brisk walk or 2 mile walk inc at least 8 mins running |
2 miles of 45 sec jog/45 sec walk |
| 2 | 2 miles of 1 min jog/1 min walk |
35 min brisk walk or 2 mile walk inc at least 8 mins running |
20 mins @ 1 min jog/1 min walk |
| 3 | 2 miles of 90 sec jog / 1 min walk |
40 min brisk walk or 2 mile walk inc at least 10 mins running |
25 mins @ 90 sec jog/1 min walk |
| 4 | 2 miles of 2 min jog /1 min walk |
40 min brisk walk or 2 mile walk inc at least 10 mins running |
25 mins @ 2 min jog / 1 min walk |
| 5 | 2 miles of 3 min jog /1 min walk |
40 min hilly walk or 2 mile walk inc at least 12 mins running |
28 mins @ 3 min jog /1 min walk |
| 6 | 2 miles of 4 min jog / 2 min walk | 2 mile walk inc at least 12 mins running | 30 mins @ 4 min jog /2 min walk |
| 7 | 2 miles of 5 min jog / 2 min walk | 2 mile walk inc at least 16 mins running | 28 mins @ 5 min jog /2 min walk |
| 8 | 7 min jog, 3 min rest x 3 | 2 mile walk inc at least 16 mins running | 30 mins @ 7 min jog/3 min walk |
| 9 | 2 miles of 9 min jog / 1 min walk | 2 mile walk inc at least 20 mins running | 30 mins @ 9 min jog/1 min walk |
| 10 | 10 min jog, 3 min rest, 10 min jog | 2 mile walk inc at least 20 mins running | 2 mile run! |
