10-WEEK INTERVAL TRAINING SCHEDULE
Before
you start with this schedule, get your legs ready with eight days of walking:
Day 1-4: Walk for 20 minutes a day
Day
5-8 Walk for 30 minutes a day
Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday
and Saturday, and take Tuesday, Thursday and Sunday off.
Week 1
Run 2 minutes, walk 4 minutes.
Repeat 5 times.
Week
2
Run 3 minutes, walk 3 minutes.
Repeat five times.
Week 3
Run 5 minutes, walk 2.5 minutes.
Repeat four
times.
Week 4
Run 7 minutes, walk 3 minutes.
Repeat three times.
Week 5
Run 8 minutes, walk 2 minutes.
Repeat
three times.
Week 6
Run 9 minutes, walk 2 minutes.
Repeat twice, then run 8 minutes.
Week 7
Run 9 minutes,
walk 1 minute.
Repeat three times
Week 8
Run 13 minutes, walk 2 minutes.
Repeat twice.
Week 9
Run
14 minutes, walk 1 minute.
Repeat twice.
Week 10
Run 30 minutes.
Note: After completing week 9, if you feel
tired, repeat this week of training before moving on to week 10.
