Couch-to-Belt checklist

Three sessions a week. Tick a box after each one.

Easy = comfortable pace. Brisk = you can talk, but you'd rather not sing. Repeat any week.
Week	Each session	1	2	3
1	2 min easy, then 3 × (1 min brisk + 2 min easy), then 2 min easy (13 min)
2	2 min easy, then 4 × (1 min brisk + 2 min easy), then 2 min easy (16 min)
3	3 min easy, then 4 × (2 min brisk + 2 min easy), then 3 min easy (22 min)
4	3 min easy, then 5 × (2 min brisk + 2 min easy), then 3 min easy (26 min)
5	3 min easy, then 4 × (3 min brisk + 2 min easy), then 3 min easy (26 min)
6	3 min easy, 20 min brisk without stopping, 3 min easy (26 min)

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treadmillsanonymous.org · Not medical advice. Stop if you feel chest pain, dizziness or unusual breathlessness.