Below the table are the instructions on how to perform the workout each week.
| Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat | Total |
| 1 | 25 mins | Off | Off | 25 mins | Off | 25 mins | Off | 1:15 |
| 2 | 25 mins | Off | Off | 25 mins | Off | 25 mins | Off | 1:15 |
| 3 | 23 mins | Off | Off | 23 mins | Off | 23 mins | Off | 1:09 |
| 4 | 23 mins | Off | Off | 23 mins | Off | 23 mins | Off | 1:09 |
| 5 | 26 mins | Off | Off | 26 mins | Off | 26 mins | Off | 1:18 |
| 6 | 28 mins | Off | Off | 28 mins | Off | 28 mins | Off | 1:24 |
| 7 | 29 mins | Off | Off | 29 mins | Off | 29 mins | Off | 1:27 |
| 8 | 30 mins | Off | Off | 30 mins | Off | 30 mins | Off | 1:30 |
| 9 | 32 mins | Off | Off | 32 mins | Off | 32 mins | Off | 1:36 |
| 10 | 23 mins | Off | 34 mins | 34 mins | Off | 34 mins | Off | 2:05 |
| 11 | Race Day! |
Week 1 & 2 – walk 1 minute then run 5 minutes, repeat 4 times and then walk 1 minute.
Week 3 & 4 – walk 1 minute then run 10 minutes, repeat 2 times and then walk 1 minute.
Week 5 – walk 1 minute then run 10 minutes, repeat 2 times and then walk 1 minute, run 2 minutes followed by a 1 minute walk.
Week 6 – walk 1 minute then run 10 minutes, repeat 2 times and then walk 1 minute, run 4 minutes followed by a 1 minute walk.
Week 7 – walk 1 minute then run 10 minutes, repeat 2 times and then walk 1 minute, run 5 minutes followed by a 1 minute walk.
Week 8 – walk 1 minute then run 10 minutes, repeat 2 times and then walk 1 minute, run 6 minutes followed by a 1 minute walk.
Week 9 – walk 1 minute then run 10 minutes, repeat 2 times and then walk 1 minute, run 8 minutes followed by a 1 minute walk.
Week 10 – walk 1 minute then run 10 minutes, repeat 2 times and then walk 1 minute = 23 minutes. / walk 1 minute then run 10 minutes, repeat 3 times and then walk 1 minute. = 34 minutes
