The First Week
Your 8-week plan is not supposed to do every day. In seven day a week, you only need to do the training for running in three days. On the first week, you could start by walking for two minutes after that, you run one minute on Monday, two minutes on Wednesday, and three minutes on Friday. You repeat the Monday routine seven times, six times on Wednesday, and five times on Friday. It is enough for you to start the first week with aroutine which is less than 25 minutes.
The Second Week
On the second week, you start the routine with walking one minute. The running is done three minutes on Monday and you do that for seven times. You will get 28 minutes session. On Wednesday, you run 4 minutes after you walk one minute. Then, you do the routine five times and you have 25 minutes of training that day. For the Friday session, you run for five minutes after you walk one minute. You do that five times and you have 30 minutes session.
The Third Week
For the third week, you will do walk for one minute and run for six minutes on Monday. You repeat the routine four times and your session will be 28 minutes. On Wednesday, you walk for one minute and you run for seven minutes. You do that four times and total your session will be 32 minutes. For the Friday session, you walk for one minute and run for eight minutes. The session will be done for 36 minutes after you repeat the routine four times.
The Fourth Week
On the fourth week, you will repeat the every routine twice. On Monday, you will run for 8 minutes first, then, you walk for one minute, after that, you run 9 minutes and the last you walk for one minute. Total you will have 38 minutes for a session. On Wednesday, the routine is started by running for 9 minutes, walking for one minute, running for 9 minutes and walking for one minute. The total session which you get will be 40 minutes. On Friday, you should run 9 minutes, walk one minute, run 10 minutes and walk one walk. Your session for this day will be 42 minutes.
The Fifth Week
On the fifth week, you will run for ten minutes, walk for one minute, run for 10 minutes, and walk for one minute. You do this routine twice and your total session will be 44 minutes. On Wednesday, you will run for 10 minutes, walk for one minute, and run for 12 minutes. You do that without repetition and your will have 12 minutes session. On Friday, your session will be 28 minutes.
The Sixth Week
The sixth week, you will do every session one. On Monday, you run for 15 minutes, walk for one minute, and run for 15 minutes. The Monday session will be 31 minutes. On Wednesday, you will run for 15 minutes, walk for one minute, and run for 18 minutes and in total, you train for 34 minutes. For Friday session, you will run for 18 minutes, walk for one minute, and run for 20 minutes and you will have atotal session for 39 minutes.
The Seventh Week
The seventh week is started on Monday with running for 10 minutes, walking for one minute, and run for 21 minutes. The total session is about 32 minutes. On Wednesday, you will run for 10 minutes, walk for one minute, and run 23 minutes. The total session is about 34 minutes.
The Weight Week
The eighth week, you will run for 26 minutes on Monday, 28 minutes on Wednesday, and 30 minutes on Friday. You will do this routine for the rest of your train.