| Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat | Total |
| 1 | Walk – 1:00 min
Run – 10:00 min Repeat above 2 steps – twice Walk – 1:00 min July 9 |
Off July 10 |
Off July 11 |
Walk – 1:00 min
Run – 10:00 min Repeat above 2 steps – twice Walk – 1:00 min July 12 |
Off July 13 |
Walk – 1:00 min
Run – 10:00 min Repeat above 2 steps – twice Walk – 1:00 min July 14 |
Off July 15 |
1:09 |
| 2 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 July 16 |
Off July 17 |
Off July 18 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 July 19 |
Off July 20 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 July 21 |
Off July 22 |
1:09 |
| 3 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Run – 5:00 Walk – 1:00 July 23 |
Off July 24 |
Off July 25 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Run – 5:00 Walk – 1:00 July 26 |
Off 27 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Run – 5:00 Walk – 1:00 July 28 |
Off July 29 |
1:27 |
| 4 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 Run – 1:00 Walk – 1:00 July 30 |
Off July 31 |
Off Aug 1 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 Run – 1:00 Walk – 1:00 Aug |
Off Aug 3 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 Run – 1:00 Walk – 1:00 Aug |
Off Aug 5 |
1:48 |
| 5 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Run – 8:00 Walk – 1:00 Aug |
Off Aug 7 |
Off Aug 8 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Run – 8:00 Walk – 1:00 Aug |
Off Aug 10 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Run – 8:00 Walk – 1:00 Aug |
Off Aug 12 |
1:36 |
| 6 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 Aug |
Off Aug 14 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 Aug |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Aug |
Off Aug 17 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 Aug 18 |
Off Steady Aug 19 |
2:05 |
| 7 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 Aug 20 |
Off Aug 21 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 Aug 22 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Aug 23 |
Off Aug 24 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – three times Walk – 1:00 .Aug 25 |
Off Aug 26 |
2:05 |
| 8 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Aug 27 |
Off Aug 28 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Aug 29 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Aug 30 |
Off Aug 31 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Sept 1 |
Off Sept 2 |
2:05 |
| 9 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Sept 3 |
Off Sept 4 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Sept 5 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Run – 5:00 Walk – 1:00 Sept 6 |
Off Sept 7 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Sept 8 |
Off Sept 9 |
2:11 |
| 10 | Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Sept 10 |
Off Sept 11 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Sept 12 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Run – 2:00 Walk – 1:00 Sept 13 |
Off Sept 14 |
Walk – 1:00
Run – 10:00 Repeat above 2 steps – twice Walk – 1:00 Sept 15 |
Off Sept 16 |
2:23 |
| 11 | 5 kms
Race Day |
0.