2min run 2mmin walk 2sets 8 3min run 2min walk 2sels i 4min run 2min walk 2sels 22 Smin run 2min walk 2sets 23 Smin un 2min walk 2sets 36 Tmin run 2min walk 2sets 43 ‘min run 2min walk 2sets 50 10min run 2min walk 2sels 1O squats lO calf raises 9 20 squats 20 calf raises 16 30 squats 30 calf raises 23 20 x2 squats 20 x2 ¢/ raises 30 25 x2 squats 20 x3 c/ raises a7 20 x3 squats 20 x3 c/raises ny 35 x2 squats: 15 x4. raises Sl 204 squats 20 x4c/ raises 3 2min run 2min walk 3sels 10 3min run Imin walk Ssets 1 4min run 2min walk 3sels 24 min run 2min walk Sets a1 6min un min walk sets 38 Tmin run min walk Ssets 45 68min run 2min walk Ssels 82 10min run min walk Ssels 8 weeks to bK 4 10 squats 10 calf raises 1 20 squats 20 calf raises 18 1Osquats 10 calfraises 25 20x2 squats 20 x2 c/ raises 32 25 x2 squats 20 x3 c/ ralses a9 20x squats 20 x3 c/ raises 46 35 x2 squats, 15 x4c/ raises 58 20 x4 squats 2D x4chraises 2 5 2min run min walk sels 2 3min run Amin walk Ssels 19 Amin tun min walk sels 26 Smin tun Imin walk sels 33 Bmmin run Amin walk sels 40 Tmin run Amin walk sels 4a Sminrun Amin walk 2sels 54 Tomin run 2min walk sels 6 10 squats, 10 calf raises 13 20 squats 20 calfraises 20 30 squats 30 calf raises 21 20 x2 squats 20 x2 c/ raises 34 25X2 squats 20x3 c/ raises 4 20x3 squats 20 xd o/ raises 48 35 X2 squats Th ¥4.c/ raises 55 20 x4 squats 20 x4./ raises NEILA REY RUNNING PROGRAM © neilarey.com 7 ‘Smin run 2sels any test 4 Tmin run 2sels any rest 2 10min run 2sels any rest 28 Smin run 35 10min run min walk 2sels 42 25min run 43 16min run min walk 2sets 56 30-35min tun or ok