Day 1 5 min steady run, 60 seconds walk, repeat 3 times 

Day 2 Rest day 

Day 3 Bodyweight challange 

Day 4 Rest day

Day 5 15 min run at easy pace 

Day 6 Speed intervals running 

Day 7 Rest day

Day 8 7 min steady run, 60 sec walk, repeat 3 times

Day 9 Rest day

Day 10  Speed intervals running 

Day 11  Rest day

Day 12 15 min progression run 

Day 13  Bodyweight strength workout

Day 14 Rest day 

Day 15 10 min steady run, 60 sec walk repeat twice 

Day 16 rest day

Day 17 speed intervals

Day 18 rest day

Day 19 20 min easy run

Day 20 bodyweight strength  workout 

Day 21 Rest day

Day 22  10 min easy run, 5 min tempo run, 10 min easy run 

Day 23 rest day

Day 24  15 min steady run, 60 sec walk, repeat twice

Day 25 30 min easy run 

Day 26  Body weight strength workout 

Day 27 15 min easy run 

Day 28  Rest 

Day 29  Rest 

Day 30 5k run