These can be done on any 2 days of week...supplements for only working out 3 days per week.
Week 1:
Walk 10min/Run 15 min nonstop/walk 5min
Run 3 x 5 min running as fast as possible....walk 2 min after each
-if have gps, try to keep pace of each 5min run within 10sec
Week 2:
walk 3 min/Run 25 min nonstop/walk 2 min
2 x 1 miles (10 min if don't have distance tracker) as fast as possible...walk 5 min between
Week 3:
Run 30 min nonstop
walk 3 min/Run intervals for 1.5 mi (or 15 min) - sprinting 20 sec and walking 10 sec until time expires/walk 2 min
Week 4:
Walk 1 hour
Walk 3 min/Run 15 min/walk 2 min
Week 5:
Walk 3 min/run 20 min nonstop/walk 2 min/run 20 min/walk 5 min
Run 4 x 5 min running as fast as possible....walk 2 min after each
-if have gps, try to keep pace of each 5min run within 10sec
Week 6:
Walk 3 min/run 45 min nonstop/walk 2 min
Run 3 x 1 mile as fast as possible (or 10 min)... walk 2 min between each
All running can be replaced with swimming or biking workouts...text me if you will be doing either and I can give you the aerobic alternative
