Week 1
Day 1: Run 100 meters (1/16 mile), walk 300 meters; repeat 3 times (track equivalent: run 1/4 of a lap, walk 3/4 of a lap)
Day 2: Rest or cross-train
Day 3: Run 100 meters, walk 300 meters; repeat 3 times
Day 4: Rest
Day 5: Run 100 meters, walk 300 meters; repeat 3 times
Day 6: Rest or cross-train
Day 7: Rest
Week 2
Day 1: Run 200 meters, walk 200 meters; repeat 3 times (track equivalent: run 1/2 of a lap, walk 1/2 of a lap)
Day 2: Rest or cross-train
Day 3: Run 200 meters, walk 200 meters; repeat 3 times
Day 4: Rest
Day 5: Run 200 meters, walk 200 meters; repeat 3 times
Day 6: Rest or cross-train
Day 7: Rest
Week 3
Day 1: Run 300 meters, walk 100 meters; repeat 3 times (track equivalent: run 3/4 of a lap, walk 1/4 of a lap)
Day 2: Rest or cross-train
Day 3: Run 300 meters, walk 100 meters; repeat 3 times
Day 4: Rest
Day 5: Run 300 meters, walk 100 meters; repeat 3 times
Day 6: Rest or cross-train
Day 7: Rest
Week 4
Day 1: Run 800 meters (1/2 mile; track equivalent: 2 laps )
Day 2: Rest or cross-train
Day 3: Run 1200 meters (3/4 mile; track equivalent: 3 laps )
Day 4: Rest
Day 5: Run 1 mile (track equivalent: 1 laps )
Day 6: Rest or cross-train
Day 7: Rest
