| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| Sessions per week | 2 | 3 | 5 | 5 | 3 | 3 | 2 | 5 | 3 | 3 |
| Duration(mins) | - | 15 | 14 | 12 | 12 | 11 | 10 | 16 | 16 | 14 |
| Distance(miles) | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1.5 | 1.5 | 1.5 |
| and also | ||||||||||
| Sessions per week | 1 | 2 | - | - | 2 | 2 | 3 | - | 2 | 2 |
| Duration(mins) | - | - | - | - | - | 18 | 18 | - | 22 | 21 |
| Distance(miles) | 1.5 | 2 | - | - | 1.5 | 1.5 | 1.5 | - | 2 | 2 |