Week 1: Brisk walk for 5 minutes. Jog slowly for 1 minute, and then walk for 1 1/2 minutes. Repeat these intervals for 20 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 2: Brisk walk for 5 minutes. Jog slowly for 1 1/2 minutes, and then walk for 2 minutes. Repeat these intervals for 21 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 3: Brisk walk for 5 minutes. Jog for 1 1/2 minutes, walk for 1 1/2 minutes, jog for 3 minutes, walk for 1 1/2 minutes, jog for 3 minutes, walk for 3 minutes. Repeat these intervals for twice, or until you become uncomfortable. Walk for 5 minutes to cool down.
Week 4: Brisk walk for 5 minutes. Jog slowly for 5 minutes, and then walk for 2 minutes. Repeat these intervals for 20 minutes, or until you become uncomfortable. Walk for 5 minutes to cool down.
You see the basic pattern. The idea is to gradually increase your running time until you can do 10 minutes straight. Then increase the 10 minutes to 12, and so on, each week, until you can eventually run for 30 minutes. It will happen fast, and you will feel great!
See you all on 17th August 2019 👍🏻
