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. |