Week 1 | Building Endurance

Goal: Start building endurance with short intervals of running and walking.

• Day 1, 3, 5:

• Warm-up: 5-minute brisk walk

• Alternate 1 minute of running with 2 minutes of walking, repeat 8 times (total of 24 minutes).

• Cool-down: 5-minute walk

• Day 2, 4, 6: Rest or do light cross-training (e.g., cycling, swimming, yoga, elliptical, group training classes or any cardio that is not running/walking or resistance training (lunges, squats, planks)

• Day 7: Rest