2 SESSION WALK/RUN PROGRAMME

Session No WALK RUN
1-2 6 4 min 30 sec 30 sec
3-4 6 4 min 00 sec 1 min 00 sec
5-6 6 3 min 30 sec 1 min 30 sec
7-8 6 3 min 00 sec 2 min 00 sec
9-10 6 2 min 30 sec 2 min 30 sec
11-12 6 2 min 00 sec 3 min 00 sec
13-14 6 1 min 30 sec 3 min 30 sec
15-16 6 1 min 00 sec 4 min 00 sec
17-18 6 30 sec 4 min 30 sec
Start 30 minute of continuous running at a steady and comfortable pace

Each session should be finished in a relatively comfortable fashion. If you are unable to complete a session through pain or discomfort go back three sessions and start again from there. DO NOT try and run through it. Try to distinguish between pain (bad) and muscular ache (good) before reducing the running period.