Overview | Week 1 | Week 2 | Week 3 | Week 4
Welcome to week 1
Monday
Walk for 30 minutes, adding in a 1-3 minute burst of continuous running. The walk should be ‘brisk’ which means a moderate to high intensity.
Tip: For your run burst, choose a landmark in the distance or a destination that you know will take you 1-3 minutes to get to. That way you have a goal to run towards.
Tuesday
Today is a resistance and stretch day. Do some resistance training like free weights, body weight training or a pump class; and stretching like yoga, Pilates, body balance or your own stretching routine at home or the gym. You can add the stretch session onto the end of your resistance training workout if convenient.
Wednesday
Get set for some more running bursts today. Walk for 30 minutes, adding in 3x 1-3 minute burst of continuous running. The walk should be ‘brisk’ which means a moderate to high intensity.
Tip: Music can be a big motivator and can make exercise feel easier. Load up your player or phone with some high-intensity music to exercise to. Make sure it’s fast for the running bursts.
Thursday
Today is an optional rest day. Take the day off if you need it. But if you’re keen for more try something different, or any activity you enjoy.
Friday
Walk for 30 minutes, adding in one 3-5 minute burst of continuous running. The walk should be ‘brisk’ which means a moderate to high intensity.
Tip: See if you can cover more distance in 30 minutes than you did at the start of the week. Do the same route and aim to add a little more.
Saturday
Today is either a rest day or day to do your own choice of activity. Just remember that rest just means no planned training so don’t forget to keep your incidental exercise up by staying on your feet, walking places or enjoying active leisure activities, like a team or social sport, or a family bike ride.
Sunday
It’s the end of week 1 and time to up the ante again. Walk for 30 minutes, adding in 3 x 3–5 minute bursts of continuous running. The walk should be ‘brisk’ which means a moderate to high intensity.
Tip: Reward your tired feet with a foot spa or new pair of running socks to celebrate your achievement. You’re getting fitter.
Intensity level
| Low intensity | No hard breathing, you’re able to talk and sing easily. |
| Moderate intensity | Puffing slightly, you’re able to have a conversation, but not sing. |
| High intensity | You’re huffing and puffing, and only able to talk briefly. |