Week 4

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

MondayRun/walk 30 minutes
TuesdayWalk 30 minutes
WednesdayRun/walk 30 minutes
ThursdayWalk 30 minutes
FridayRest
SaturdayRun/walk 4 miles (6.4 km)
SundayRest or walk