Week By Week Training Schedules

Schedule 1 (Walkers)
Day 1: Walk 20 mins; (moderate pace).
Day 2: Alternative day's exercise, i.e. aerobics, cycling, swimming, team games etc, or as for day 1.
Day 3: Walk 20 mins. (Relaxed pace, preferably with a group or friend)

Schedule 2 (Runners - Beginners)
Day 1: Walk 10 mins. stretch 5 mins., (warm-up); Jog 10 mins., walk 10 mins. (Cool-down).
Day 2: Alternative day's exercise, i.e. aerobics, cycling, swimming, team games etc., or as Day 1.
Day 3: Walk 10 mins; Stretch 5 mins., (warm-up); Jog 10 mins., walk 5 mins, (cool-down).

Schedule 3 (Runners - Reasonably Fit)
Day 1: Walk 5 mins., stretch 5 mins. (warm-up); Jog 15 mins., walk 5 mins., (cool-down)
Day 2: As for Day 1.
Day 3: Walk 5 mins., stretch 5 mins., and (warm-up); Jog 20 mins., walk 5 mins. (cool-down).

Schedule 1 - Walkers
Day 1: Walk 20 mins., (moderate pace).
Day 2: Alternative day's exercise, ie aerobics, cycling, swimming, team games etc.
Day 3: Walk 25 mins., (relaxed pace, preferably with group or friend).

Schedule 2 - Runners (Beginners)
Day 1: Walk 10 mins., stretch 5 mins., (warm-up); Jog 10 mins., Walk 10 mins. (cool- down).
Day 2: As for Day 1 or alternative day's exercise, as above.
Day 3: Walk 10 mins., stretch 5 mins. (warm-up), Jog 10 mins., Walk 5 mins., (cool-down).

Schedule 3 - Running (Reasonably Fit)
Day 1: Walk 5 mins., stretch 5 mins., (warm-up); Jog 20 mins., Walk 5 mins. (cool-down).
Day 2: As for Day 1
Day 3: Walk 5 mins., stretch 5 mins., (warm-up); Jog 25 mins., Walk 5 mins., (cool-down).

Schedule 1 (Walkers)
Day 1: Walk 25 mins. (Moderate pace).
Day 2: As for Day 1, or alternative day's exercise i.e. aerobics; cycling; swimming; team games, etc.
Day 3: Walk 25 mins. (Slightly faster than Day 1 - preferably with a friend or group).

Schedule 2 (Runners - Beginners)
Day 1: Walk 10 mins., stretch 5 mins.(warm-up); Jog 10 mins., walk/stretch 5/10 mins. (cool down).
Day 2: Alternative day's exercise i.e. aerobics; cycling; swimming; team games etc.
Day 3: Walk 10 mins., stretch 5/10 mins., Jog 10 mins. (slightly faster pace than Day 1) walk/stretch 10 mins. (cool down).

Schedule 3 (Runners - Reasonably Fit)
Day 1: Walk/Jog 5 mins. & stretch 5 mins. (warm-up); Jog 20 mins., walk/stretch 5/10 mins. (cool down).
Day 2: As for Day 1.
Day 3: Walk/Jog 5 mins. & stretch 5 mins. (warm-up); Jog 25 mins., walk/stretch 5/10 mins. (cool down).

Schedule 1 - Walkers
Day 1: Walk 25 mins. (moderate pace).
Day 2: As for Day 1 or alternative day's exercise, i.e. aerobics, swimming,
cycling, team games etc.
Day 3: Walk 30 mins. (slightly faster than Day 1).

Schedule 2 - Runners/Beginners
Day 1: Walk 10 mins./stretch 5 mins. (Warm-up); Jog 10 mins, easy pace; walk/stretch 10 mins. (Cool-down).
Day 2: As for Day 1 or alternative day's exercise.
Day 3: Walk 10 mins. /stretch 5 mins. (Warm-up); Jog 15 mins.,(slightly faster than Day 1); walk/stretch 10 mins. (Cool-down).

Schedule 3 - Runners/Reasonably Fit
Day 1: Walk/Jog 5 mins/stretch 5 mins. (Warm-up); Jog 25 mins., walk/stretch 5 mins. (cool-down).
Day 2: As for Day 1.
Day 3: Walk/Jog 5 mins./stretch 5 mins. (Warm-up) Jog 25 mins., (slightly faster pace than Day 1); walk/stretch 5 mins. (cool-down).

Schedule 1 - Walkers
Day 1: Walk 25 mins. (Moderate pace).
Day 2: As for Day 1, or Alternative Day's Exercise i.e. Aerobics, Cycling, Swimming, Team Games etc.
Day 3: Walk 30 mins., (slightly faster than Day 1) preferably with a group.

Schedule 2 - Runners (Beginners)
Day 1: Walk 10 mins., stretch 5 mins. (Warm-up); Jog 15 mins. (Easy pace),
walk/stretch 10 mins. (Cool-down).
Day 2: As for Day 1, or Alternative Day's Exercise.
Day 3: Walk 10 mins., stretch 5 mins. (Warm-up); Jog 15 mins (slightly faster than Day1) Walk/stretch 10 mins. (Cool-down).

Schedule 3 - Runners (Reasonably Fit)
Day 1: Walk/Jog 5 mins., stretch 5 mins. (Warm-up); Jog 25 mins., Walk 5 mins. Stretch 5 mins. (Cool-down).
Day 2: As for Day 1.
Day 3: Walk 5 mins., stretch 5 mins. (Warm-up); Jog 25 mins. (Slightly faster than Day 1) Walk 5 mins., stretch 5 mins. (Cool-down).

Schedule 1 - Walkers
Day 1: Walk 25 mins. (Moderate pace).
Day 2: As for Day 1 or Alternative Day's Exercise, i.e. Aerobics, Cycling, Swimming, Team Games etc.
Day 3: Walk 30 mins., (slightly faster than Day 1).

Schedule 2 - Runners (Beginners)
Day 1: Walk 5 mins. Stretch 5 mins. (Warm-up); Jog 20 mins., Walk 5 mins Stretch 5 mins. (Cool-down).
Day 2: As for Day 1 or Alternative Day's Exercise.
Day 3: Walk 5 mins. Stretch 5 mins. (Warm-up); Jog 20 mins; (slightly faster than Day 1) preferably with group, Walk/Stretch 10 mins. (Cool-down).

Schedule 3 - Runners (Reasonably Fit)
Day 1: Walk 5 mins/Stretch 5 mins. (Warm-up); Jog 25 mins., Walk 5 mins stretch 5 mins. (Cool-down.)
Day 2: As for Day 1.
Day 3: Walk/Jog 5 mins/Stretch 5 mins. (Warm-up); Jog 30 mins. (Slightly faster than Day 1) Walk 5 mins. Stretch 5 mins. (Cool-down).

Schedule 1 (Walkers)
Day 1: Walk 30 mins. (Moderate pace).
Day 2: As for Day 1, or alternative day's exercise i.e. Aerobics, Swimming, Cycling, Team Games for 40 mins.
Day 3; Walk 30 mins. (Slightly faster pace than Day 1).

Schedule 2 (Runners - Beginners)
Day 1: Walk 5 mins., stretch 5 mins. (Warm-up); Jog 25 mins., walk 5mins/stretch 5 mins., (cool -down).
Day 2: As for Day 1 or Alternative Day's Exercise (as above).
Day 3: Walk 5 mins/stretch 5 mins., (warm-up). Jog 30 mins., (slightly faster than Day 1) and preferably with a friend or group. walk/stretch 5mins. (Cool-down).

Schedule 3 (Runners - Reasonably Fit)
Day 1: Walk/Jog 5 mins/stretch 5 mins. (Warm-up); Run 30 mins., walk/stretch 5mins. (Cool-down).
Day 2: Walk/Jog 5 mins/stretch 5 mins. (Warm-up); Run 15 mins., slightly faster pace than Day 1, walk/stretch 5 mins. (Cool-down)
Day 3: As for Day 1.
Day 4: Walk/Jog 5 mins/stretch 5 mins. (Warm-up); Run 30 mins., slightly faster pace than Day 1, walk/stretch 5 mins. (Cool-down).

Schedule 1 (Walkers)
Day 1: Walk 30 mins. (Moderate pace).
Day 2: As for Day 1 or alternative Day's Exercise i.e. Aerobics, Swimming, Cycling, Team Games etc. for 40 mins.
Day 3: Walk 35 mins. (Slightly faster pace than Day 1).

Schedule 2 (Runners - Beginners)
Day 1: Walk 5 mins/Stretch 5 mins. (Warm-up); Jog 30 - 35 mins., Walk 5 mins/Stretch 5 mins. (Cool-down).
Day 2: As for Day 1 or Alternative Day's Exercise (as above).
Day 3: Walk 5 mins/Stretch 5 mins. (Warm-up); Jog 35 - 40 mins. (Slightly faster than Day 1) Walk/Stretch 5 mins. (Cool-down).

Schedule 3 (Runners - Reasonably Fit)
Day 1: Jog 5 mins/Stretch 5 mins. (Warm-up); Run 30 - 40mins., Walk/Stretch 5 mins. (Cool-down).
Day 2:
Walk/Jog 5 mins/Stretch 5 mins. (Warm-up); Run 25 - 30 mins. (Faster than Day 1). Walk/Stretch 5 mins. (Cool-down).
Day 3: As for Day 1.
Day 4: Jog 5 mins/Stretch 5 -10 mins. (Warm-up); Run 35 - 40 mins. (Slightly faster pace than Day 1); Walk/Stretch 5 mins. (Cool-down).