Walk/Run Plan Printable Schedule

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Day 1: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.
Day 2: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.
Day 3: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.
Day 4: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.
Day 5: Rest.
Day 6: ¼ mile cardio walk, ¼ mile run. Repeat for 12 minutes.
Day 7: ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk, ¼ mile run. Repeat for 15 minutes.
Day 8: ¾ mile jog, ¼ mile cardio walk, ¼ mile run, ¼ mile cardio walk. Repeat for 15 minutes.
Day 9: ¾ mile jog, ¼ mile cardio walk, ½ mile jog. Repeat for 12 minutes.
Day 10: Rest.
Day 11: ¾ mile jog, ¼ mile cardio walk. Repeat to total 2 miles.
Day 12: ¾ mile jog, ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk. Repeat for 18 minutes.
Day 13: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 18 minutes.
Day 14: 1 mile jog, ¼ mile cardio walk. Repeat for 15 minutes.
Day 15: Rest
Day 16: ¾ mile jog, ¼ mile cardio walk. Repeat for 3 miles.
Day 17: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.
Day 18: 1 mile jog, ¼ mile cardio walk. Repeat for 20 minutes.
Day 19: ½ mile run, ¼ mile cardio walk. Repeat for 15 minutes.
Day 20: Rest.
Day 21: ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.