Week #1

3min run/1 min walk 7x = 28 min.

3min run/1min walk 8x = 32 min.

3min run/1 min walk 10x = 40 min.

Week #2

3:30 run/1:00 walk 8x = 36 min.

3:00 run/1:00 walk 10x = 40 min.

3:30 run/1:00 walk 10x = 45 min.

Week #3

3:00 run/1:00 walk 8x = 32 min.

4:00 run/1:00 walk 8x = 40 min.

3:00 run/1:00 walk 12x = 48 minWee

Week #4

4:00 run/1:00 walk 7x = 35 min.

3:00 run/1:00 walk 11x = 44 min.

3:30 run/1:00 walk 10x = 45 min.

Week #5

4:00 run/1:00 walk 8x = 40 min.

4:00 run/1:00 walk 10x = 40 min.

3:30 run/1:00 walk 11x = 49:30 min.

Week #6

3:30 run/1:00 walk 8x = 36 min.

4:30 run/1:00 walk 6x = 32:30 min.

4:00 run/1:00 walk 10x = 50 min.

Week #7

4:30 run/1:00 walk 8x = 42:30 min.

5:00 run/1:00 walk 6x = 36 min.

4:30 run/1:00 walk 10x = 55 min.

Week #8

5:00 run/1:00 walk 7x = 42 min.

4:00 run/1:00 walk 8x = 40 min.

5:00 run/1:00 walk 10 x = 60 min.

Week #9

5:00 run/1:00 walk 7x = 42 min.

5:30 run/1:00 walk 6x = 39 min.

5:00 run/1:00 walk 9x = 45 min.

Week #10

5:30 run/1:00 walk 7x = 45:30 min.

6:00 run/1:00 walk 6x = 42 min.

5:30 run/1:00 walk 9x = 50 min.

Week #11

6:00 run/1:00 walk 6x = 42 min.

5:00 run/1:00 walk 7x = 42 min.

6:00 run/1:00 walk 9x = 63 min.

Week #12

6:00 run/1:00 walk 5x = 35 min.

5:00 run/1:00 walk 6x = 36 min.

OFF, Prepare
for the 5k