Duration | Warm-up time | Brisk-walk time | Cool-down time | Total time |
Week 1 | 1 | 5 - 7 | 1 | 7 - 9 |
Week 2 | 1 | 7 - 9 | 1 | 9 - 11 |
Week 3 | 2 | 9 - 11 | 2 | 13 - 15 |
Weeks 4 - 9 | 2 | 13 - 15 | 2 | 15 - 17 |