The absolute beginners
Week 3 will follow the same routine as the two previous weeks, however we shall add 5 minutes to the middle session of your training. That would be day 2 of your 3 sessions. For week 4, you will add 5 minutes to day 1 and 3, with day 2 returning to 20 minutes only. By the end of week 4 you will have completed 1 month and by the end of 6 weeks you should have reached 30 minutes of exercise as well as attempted to jog lightly for 5minutes. You will have conquered the first hurdle in your progression.

Week 5 will consist of 25 minutes of paced walking for each of the 3 days. Week 6 will consist :

•   day 1 = 30 minutes of paced walking
•   day 2 = 25 minutes of paced walking
•   day 3 = 10 min paced walking then 5 min light jogging then 5min walk

You have now achieved 6 weeks of exercise. You can either continue with your paced walking, making your walking sessions more vigorous where your heart rate increases or you can try the beginners program, starting from week 1 of that program. Week 1 beginners

The beginners
Week 3 for the beginners schedule will see a slight increase in the time you attempt to run/jog for. You will start with 5 minutes paced walking, followed by 20minutes run/jogging and finishing with 5 minutes paced walking. You will attempt the 5min increase in run/jogging on all 3 days of exercise. Week 4 will see you apply the following routine:

•   day 1 = paced walk 10 minutes, the 'lifting of both feet' for 15 minutes then 5 minutes paced walk to finish with.
•   day 2 = 3 minutes of paced walking, followed by 25 minutes run/jogging and finishing with 2 min paced walking.
•   day 3 = will follow same routine as day 1

Week 5 will consist of the following :

•   day 1 = paced walk 5 minutes, the 'lifting of both feet' for 20 minutes then 5 minutes paced walk to finish with.
•   day 2 = 3 minutes of paced walking, followed by 25 minutes run/jogging and finishing with 2 min paced walking.
•   day 3 = paced walk 5 minutes, the 'lifting of both feet' for 20 minutes then 5 minutes paced walk to finish with.

Week 6 will consist of the following :

•   day 1 = paced walk 3 minutes, the 'lifting of both feet' for 25 minutes then 2 minutes paced walk to finish with.
•   day 2 = 3 minutes of paced walking, followed by 25 minutes run/jogging and finishing with 2 minpaced walking.
•   day 3 = on this day you will attempt to jog/run for the full 30 minutes.

Do remember : the warm up routine should be part of your routine before proceeding to the days training. At the end of these 6 weeks you will either as an absolute beginners be ready to attempt the beginners program or the beginners will be ready to go forward to the next level of training.