Week 4
Monday - Rest
Tuesday - Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.
Friday - Rest or cross train.
Saturday - Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
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