C25K

Always start with a brisk 5 min warm-up walk.

Week 1

  1. 1 min jogging
    1.5 min walking
    20 mins
  2. 1 min jogging
    1.5 min walking
    20 mins
  3. 1 min jogging
    1.5 min walking
    20 mins

Week 2

  1. 1 min jogging
    1.5 min walking
    20 mins
  2. 1 min jogging
    1.5 min walking
    20 mins
  3. 1 min jogging
    1.5 min walking
    20 mins

Week 3

  1. Jog 200m or 1.5 min
    Walk 200m or 1.5 min
    Jog 400m or 3 min
    Walk 400m or 3 min
    Twice
  2. Jog 200m or 1.5 min
    Walk 200m or 1.5 min
    Jog 400m or 3 min
    Walk 400m or 3 min
    Twice
  3. Jog 200m or 1.5 min
    Walk 200m or 1.5 min
    Jog 400m or 3 min
    Walk 400m or 3 min
    Twice

Week 4

  1. Jog 400m or 3 mins
    Walk 200m or 1.5 min
    Jog 800m 5 mins
    Walk 400m or 2-1/2 mins
    Twice
  2. Jog 400m or 3 mins
    Walk 200m or 1.5 min
    Jog 800m 5 mins
    Walk 400m or 2-1/2 mins
    Twice
  3. Jog 400m or 3 mins
    Walk 200m or 1.5 min
    Jog 800m 5 mins
    Walk 400m or 2-1/2 mins
    Twice

Week 5

  1. Jog 800m or 5 mins
    Walk 400m or 3 mins
    Thrice
  2. Jog 1.2km or 8 mins
    Walk 800m or 5 mins
    Twice
  3. Jog 3.2km or 20 mins with no walking

Week 6

  1. Jog 800m or 5 mins
    Walk 400m or 3 mins
    Jog 1.2km or 8 mins
    Walk 400m or 3 mins
    Jog 800m or 5 mins
  2. Jog 1.6km or 10 mins
    Walk 400m or 3 mins
    Jog 1.6km or 10 mins
  3. Jog 3.6km or 25 mins with no walking

Week 7

  1. Jog 4km or 25 mins
  2. Jog 4km or 25 mins
  3. Jog 4km or 25 mins

Week 8

  1. Jog 4.5km or 28 mins
  2. Jog 4.5km or 28 mins
  3. Jog 4.5km or 28 mins

Week 9

  1. Jog 5km or 30 mins
  2. Jog 5km or 30 mins
  3. Jog 5km or 30 mins! The final workout! Congratulations!

via C25K