C25K

From C25K.com.

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

Week 5

1. Jog 800m or 5 mins
   Walk 400m or 3 mins
   Jog 800m or 5 mins
   Walk 400m or 3 mins
   Jog 800m or 5 mins
   
2. Jog 1.2km or 8 mins
   Walk 800m or 5 mins
   Jog 1.2km or 8 mins
   
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. The final workout! Congratulations!
   Jog 5km or 30 mins

October 2022