ขั้นตอนการเตรียมตัวภายใน 5 สัปดาห์Week 1 : Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.Week 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Week 3: Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 meters (or 90 seconds)Walk 200 meters (or 90 seconds)Jog 350 meters (or 3 minutes)Walk 350 meters (or 3 minutes)Week 4 : Brisk five-minute warmup walk, then:Jog 400 meters (or 3 minutes)Walk 200 meters (or 90 seconds)Jog 800 meters (or 5 minutes)Walk 400 meters(or 2-1/2 minutes)Jog 400 meters(or 3 minutes)Walk 200 meters (or 90 seconds)Jog 800 meters(or 5 minutes)Week 5 : Brisk five-minute warmup walk, then:Jog 1/2 km (or 5 minutes)Walk 400 meters(or 3 minutes)Jog 800 meters (or 5 minutes)Walk 400 meters(or 3 minutes)Jog 800 meters (or 5 minutes)