| Week No | Tuesday | Thursday | Saturday / Sunday Homework |
| 1 | Alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes. Faster ones:Alternate 60 seconds of running and 60 seconds of walking, for a total of 20 minutes. | Same as Tuesday | 5 minutes brisk walk then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes |
| 2 | Alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes. Faster ones: Alternate 90 seconds of running with 1 minute of walking, for a total of 20 minutes. | Same as Tuesday | 5 minutes brisk walk then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes. |
| 3 | Two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. Faster ones 2 x 90 sec run with 60 sec recovery then 3 min run with 90 sec recovery up to 20 minutes then run back to start (say another 3 minutes) | Same as Tuesday | 5 minutes brisk walk then Two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking. |
| 4 | 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running. | Same as Tuesday | 5 minutes brisk walk then three repetitions of 5 minutes running, 3 minutes of walking. |
| 5 | 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running. | 8 minutes of running, 5 minutes of walking, 8 minutes of running. | 20 minutes of running, with no walking. |
| 6 | 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running. | 10 minutes of running, 3 minutes of walking, 10 minutes of running. | Doncaster Park Run or 25 minutes of running with no walking. |
| 7 | 25 minutes running | Interval Training | Doncaster Park Run or 25 minutes of running with no walking. |
| 8 | 28 minutes of running | Interval Training | Doncaster Park Run or 25 minutes of running with no walking. |
| 9 | 30 minutes of running | Interval Training | Doncaster Park Run or 30 minutes of running |
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