Alternate Walking and Jogging. Start with longer times walking than jogging. As a progression, try to jog more than you walk.
MOVE Cyclical SIIT: Walk/Jog Intervals
SIIT
Superset
x 5
GAR
ULT
Nature Walk
time
5min
intensity
1-3
time
5min
intensity
1-3
| Set | Time | Intensity |
|---|---|---|
| 1 | 5min h:m:s | 1-3 RPE |
| 2 | 5min h:m:s | 1-3 RPE |
| 3 | 5min h:m:s | 1-3 RPE |
| 4 | 5min h:m:s | 1-3 RPE |
| 5 | 5min h:m:s | 1-3 RPE |
ULT
Jog
time
2min
intensity
5-6
time
2min
intensity
5-6
| Set | Time | Intensity |
|---|---|---|
| 1 | 2min h:m:s | 5-6 RPE |
| 2 | 2min h:m:s | 5-6 RPE |
| 3 | 2min h:m:s | 5-6 RPE |
| 4 | 2min h:m:s | 5-6 RPE |
| 5 | 2min h:m:s | 5-6 RPE |