Self Managed Fitness

Beginner Jogging

Beginner Jogging Training Program. Goal time: 35 – 40 mins + for 6 km

Week Monday Tuesday Wednesday Thurs Friday Saturday Sunday
1 4 x (4 mins jog/4min walk)Total time: 32 mins Easy 30 min walk. 4 x (4 mins jog/3min walk)Total time: 28 mins Rest 4 x (4 mins jog/2min walk)Total time: 24 mins Easy 35 min walk. Rest
2 5 x (5 mins jog/1min walk)Total time: 30 mins Easy 40 min walk. 5 x (5 mins jog/1min walk)Total time: 30 mins Rest 5 x (5 mins jog/1min walk)Total time: 30 mins Easy 40 min walk. Rest or cross training: swim, cycle, tennis, golf.
3 5 x (6 mins jog/1min walk)Total time: 35 mins Easy 40 min walk. 5 x (6 mins jog/1min walk)Total time: 35 mins Rest 5 x (6 mins jog/1min walk)Total time: 35 mins Easy 45 min walk. Rest or cross training: swim, cycle, tennis, golf.
4 4 x (7 mins jog/1min walk)Total time: 32 mins Easy 40 min walk. 4 x (7 mins jog/1min walk)Total time: 32 mins Rest 4 x (7 mins jog/1min walk)Total time: 32 mins Easy 45 min walk. Rest or cross training: swim, cycle, tennis, golf.
5 4 x (8 mins jog/1min walk)Total time: 36 mins Easy 40 min walk. 4 x (8 mins jog/1min walk)Total time: 36 mins Rest 4 x (8 mins jog/1min walk)Total time: 36 mins Easy 45 min walk. Rest or cross training: swim, cycle, tennis, golf.
6 4 x (9 mins jog/1min walk)Total time: 40 mins Easy 40 min walk. 4 x (9 mins jog/1min walk)Total time: 40 mins Rest 4 x (9 mins jog/1min walk)Total time: 40 mins Easy 50 min walk. Rest or cross training: swim, cycle, tennis, golf.
7 4 x (10 mins jog/1min walk)Total time: 44 mins Easy 40 min walk. 4 x (10 mins jog/1min walk)Total time: 44 mins Rest 4 x (10 mins jog/1min walk)Total time: 44 mins Easy 50 min walk. Rest or cross training: swim, cycle, tennis, golf.
8 4 x (11 mins jog/1min walk)Total time: 48 mins Easy 40 min walk. 4 x (11 mins jog/1min walk)Total time: 48 mins Rest 4 x (11 mins jog/1min walk)Total time: 48 mins Easy 55 min walk. Rest or cross training: swim, cycle, tennis, golf.
9 3 x (12 mins steady jog/1min walk)Total time: 39 mins Easy 40 min walk. 3 x (12 mins steady jog/1min walk)Total time: 39 mins Rest 3 x (12 mins steady jog/1min walk)Total time: 39 mins Easy 55 min walk. Rest or cross training: swim, cycle, tennis, golf.
10 3 x (15 mins steady jog/1min walk)Total time: 48 mins Easy 40 min walk. 3 x (15 mins steady jog/1min walk)Total time: 48 mins Rest 3 x (15 mins steady jog/1min walk)Total time: 48 mins Easy 60 min walk. Rest or cross training: swim, cycle, tennis, golf.
11 2 x (20 mins steady jog/2min walk)Total time: 44 mins Easy 40 min walk. 2 x (20 mins steady jog/2min walk)Total time: 44 mins Rest 2 x (20 mins steady jog/2min walk)Total time: 44 mins Easy 60 min walk. Rest or cross training: swim, cycle, tennis, golf.
12 2 x (25 mins steady jog/2min walk)Total time: 54 mins Easy 40 min walk. 2 x (25 mins steady jog/2min walk)Total time: 54 mins Rest 2 x (25 mins steady jog/2min walk)Total time: 54 mins Easy 65 min walk. Rest or cross training: swim, cycle, tennis, golf.
13 2 x (30 mins steady jog/3min walk)Total time: 66 mins Easy 40 min walk. 2 x (30 mins steady jog/3min walk)Total time: 66 mins Rest 2 x (30 mins steady jog/3min walk)Total time: 66 mins Easy 65 min walk. Rest or cross training: swim, cycle, tennis, golf.