This is the plan for you if you are over 40, more than 20 pounds overweight, or starting to exercise for the first time in a while.

1. Get doctor approval

2. Don’t expect miracles.  This a slow and gradual process.

3. Do expect changes.

4. Don’t worry when you miss a day, or a week.  Just get going again as soon as you can.

5. Train for life.  When you reach the end of the plan, don’t stop!!!  Keep going!!

WEEK 1

Mon Run 30 sec; walk 2 min; repeat 12x

Tues walk easy 3o min

Wed Run 30 sec; walk 2 min; repeat 12x

Thur walk easy 3o min

Fri Run 30 sec; walk 2 min; repeat 12x

Sat Run 30 sec; walk 2 min; repeat 12x

Sun Rest

WEEK 2

Mon Run 1 min; walk 2 min; repeat 10x

Tues Walk easy 30 min

Wed Run 1 min; walk 2 min; repeat 10x

Thur walk easy 30 min

Fri Run 1 min; walk 2 min; repeat 10x

Sat Run 1 min; walk 2 min; repeat 10x

Sun Rest

WEEK 3

Mon Run 1:30 min; walk 2 min; repeat 8x; run 2 min

Tues walk easy 30 min

Wed Run 1:30 min; walk 2 min; repeat 8x; run 2 min

Thurs walk easy 30 min

Fri Run 1:30 min; walk 2 min; repeat 8x; run 2 min

Sat Run 1:30 min; walk 2 min; repeat 8x; run 2 min

Sun Rest

WEEK 4

Mon Run 2 min; walk 2 min; repeat 7x; run 2 min

Tues walk easy 30 min

Wed Run 2 min; walk 2 min; repeat 7x; run 2 min

Thurs Walk easy 30 min

Fri Run 2 min; walk 2 min; repeat 7x; run 2 min

Sat Run 2 min; walk 2 min; repeat 7x; run 2 min

Sun Rest

WEEK 5

Mon Run 3 min; walk 2 min; repeat 6x

Tues Walk easy 30 min

Wed Run 3 min; walk 2 min; repeat 6x

Thurs walk easy 30 min

Fri Run 3 min; walk 2 min; repeat 6x

Sat Run 3 min; walk 2 min; repeat 6x

Sun rest

WEEK 6

Mon Run 4 min; walk 2 min; repeat 5x

Tues walk easy 30 min

Wed Run 4 min; walk 2 min; repeat 5x

Thurs walk easy 30 min

Fri Run 4 min; walk 2 min; repeat 5x

Sat Run 4 min; walk 2 min; repeat 5x

Sun Rest

WEEK 7

Mon Run 5 min; walk 2 min; repeat 4x; run 2 min

Tues walk easy 30 min

Wed Run 5 min; walk 2 min; repeat 4x; run 2 min

Thurs walk easy 30 min

Fri Run 5 min; walk 2 min; repeat 4x; run 2 min

Sat Run 5 min; walk 2 min; repeat 4x; run 2 min

Sun Rest

WEEK 8

Mon Run 6 min; walk 2 min; repeat 3x; run 6 min

Tues walk easy 30 min

Wed Run 6 min; walk 2 min; repeat 3x; run 6 min

Thurs walk easy 30 min

Fri Run 6 min; walk 2 min; repeat 3x; run 6 min

Sat Run 6 min; walk 2 min; repeat 3x; run 6 min

Sun rest

WEEK 9

Mon run 7 min; walk 2 min; repeat 3x; run 3 min

Tues walk easy 30 min

Wed run 7 min; walk 2 min; repeat 3x; run 3 min

Thurs walk easy 30 min

Fri run 7 min; walk 2 min; repeat 3x; run 3 min

Sat run 7 min; walk 2 min; repeat 3x; run 3 min

Sun Rest

WEEK 10

Mon Run 8 min; walk 2 min; repeat 3x

Tues walk easy 30 min

Wed Run 8 min; walk 2 min; repeat 3x

Thurs walk easy 30 min

Fri Run 8 min; walk 2 min; repeat 3x

Sat Run 8 min; walk 2 min; repeat 3x

Sun rest

WEEK 11

Mon Run 10 min; walk 2 min; repeat 2x; run 6 min

Tues walk easy 30 min

Wed 10 min; walk 2 min; repeat 2x; run 6 min

Thurs walk easy 30 min

Fri 10 min; walk 2 min; repeat 2x; run 6 min

Sat 10 min; walk 2 min; repeat 2x; run 6 min

Sun rest

WEEK 12

Mon run 12 min; walk 2 min; repeat 2x; run 2 min

Tues walk easy 30 min

Wed run 12 min; walk 2 min; repeat 2x; run 2 min

Thurs walk easy 30 min

Fri run 12 min; walk 2 min; repeat 2x; run 2 min

Sat run 12 min; walk 2 min; repeat 2x; run 2 min

Sun rest

WEEK 13

Mon Run 6 min; walk 1 min; repeat 4x; run 2 min

Tues walk easy 30 min

Wed Run 6 min; walk 1 min; repeat 4x; run 2 min

Thurs walk easy 30 min

Fri Run 6 min; walk 1 min; repeat 4x; run 2 min

Sat Run 6 min; walk 1 min; repeat 4x; run 2 min

Sun rest

WEEK 14

Mon Run 8 min; walk 1 min; repeat 3x; run 3 min

Tues Walk easy 30 min

Wed  Run 8 min; walk 1 min; repeat 3x; run 3 min

Thurs walk easy 30 min

Fri Run 8 min; walk 1 min; repeat 3x; run 3 min

Sat Run 8 min; walk 1 min; repeat 3x; run 3 min

Sun rest

WEEK 15

Mon Run 10 min; walk 1 min; repeat 2x; run 8 min

Tues walk easy 30 min

Wed Run 10 min; walk 1 min; repeat 2x; run 8 min

Thurs walk easy 30 min

Fri Run 10 min; walk 1 min; repeat 2x; run 8 min

Sat Run 10 min; walk 1 min; repeat 2x; run 8 min

Sun rest

WEEK 16

Mon Run 12 min; walk 1 min; repeat 2x; run 4 min

Tues walk easy 30 min

Wed Run 12 min; walk 1 min; repeat 2x; run 4 min

Thurs walk easy 30 min

Fri Run 12 min; walk 1 min; repeat 2x; run 4 min

Sat Run 12 min; walk 1 min; repeat 2x; run 4 min

Sun rest

WEEK 17

Mon Run 14 min; walk 1 min; repeat 2x

Tues walk easy 30 min

Wed Run 14 min; walk 1 min; repeat 2x

Thurs walk easy 30 min

Fri Run 14 min; walk 1 min; repeat 2x

Sat Run 14 min; walk 1 min; repeat 2x

Sun rest

WEEK 18

Mon Run 16 min; walk 1 min; run 13 min

Tues walk easy 30 min

Wed Run 16 min; walk 1 min; run 13 min

Thurs walk easy 30 min

Fri Run 16 min; walk 1 min; run 13 min

Sat Run 16 min; walk 1 min; run 13 min

Sun rest

WEEK 19

Mon run 18 min; walk 1 min; run 11 min

Tues walk easy 30 min

Wed run 18 min; walk 1 min; run 11 min

Thurs walk easy 30 min

Fri run 18 min; walk 1 min; run 11 min

Sat run 18 min; walk 1 min; run 11 min

Sun rest

WEEK 20

Mon run 20 min; walk 1 min; run 9 min

Tues walk easy 30 min

Wed run 20 min; walk 1 min; run 9 min

Thurs walk easy 30 min

Fri run 20 min; walk 1 min; run 9 min

Sat run 20 min; walk 1 min; run 9 min

Sun rest

WEEK 21

Mon run 23 min; walk 1 min; run 6 min

Tues walk easy 30 min

Wed run 23 min; walk 1 min; run 6 min

Thurs walk easy 30 min

Fri run 23 min; walk 1 min; run 6 min

Sat run 23 min; walk 1 min; run 6 min

Sun rest

WEEK 22

Mon Run 26 min; walk 1 min; run 3 min

Tues walk easy 30 min

Wed Run 26 min; walk 1 min; run 3 min

Thurs walk easy 30 min

Fri Run 26 min; walk 1 min; run 3 min

Sat Run 26 min; walk 1 min; run 3 min

Sun rest

WEEK 23

Mon Run 28 min; walk 1 min; run1 min

Tues walk easy 30 min

Wed Run 28 min; walk 1 min; run1 min

Thurs walk easy 30 min

Fri Run 28 min; walk 1 min; run1 min

Sat Run 28 min; walk 1 min; run1 min

Sun rest

WEEK 24

Mon Run 30 min Congratulations!!!

Tues walk easy 30 min

Wed Run 30 min

Thurs walk easy 30 min

Fri Run 30 min

Sat Run 30 min

Sun rest