Self Managed Fitness

Improved Jogger

Improved Jogger Training Program. Goal Time: 30-34 mins for 6Km

Week Monday Tuesday Wednesday Thurs Friday Saturday Sunday
1 Steady 30 min jog Easy 40 mins walk Steady 30 min jog Rest 2 x (15mins steady jog/ 2 min walk) Total time: 34 mins. Parks & gardens 40 mins walk. Rest or cross training: swim, cycle, tennis, golf.
2 Steady 30 min jog Easy 40 mins walk Steady 30 min jog Rest 2 x (15mins steady jog/ 2 min walk) Total time: 34 mins. Parks & gardens 40 mins walk. Rest or cross training: swim, cycle, tennis, golf.
3 Steady 35 min jog Easy 40 mins walk Steady 35 min jog Rest 2 x (15mins steady jog/ 1 min walk) Total time: 34 mins. Parks & gardens 40 mins walk. Rest or cross training: swim, cycle, tennis, golf.
4 Steady 35 min jog Easy 45 mins walk Steady 35 min jog Rest 2 x (15mins steady jog/ 1 min walk) Total time: 34 mins. Parks & gardens 45 mins walk. Rest or cross training: swim, cycle, tennis, golf.
5 Steady 40 min jog Easy 45 mins walk Steady 40 min jog Rest 3 x (12mins steady jog/ 2 min walk) Total time: 42 mins. Parks & gardens 45 mins walk. Rest or cross training: swim, cycle, tennis, golf.
6 Steady 40 min jog Easy 45 mins walk Steady 40 min jog Rest 3 x (12mins steady jog/ 2 min walk) Total time: 42 mins. Parks & gardens 45 mins walk. Rest or cross training: swim, cycle, tennis, golf.
7 Steady 45 min jog Easy 45 mins walk Steady 45 min jog Rest 3 x (12mins steady jog/ 1 min walk) Total time: 39 mins. Parks & gardens 45 mins walk. Rest or cross training: swim, cycle, tennis, golf.
8 Steady 45 min jog Easy 45 mins walk Steady 45 min jog Rest 3 x (12mins steady jog/ 1 min walk) Total time: 39 mins. Parks & gardens 45 mins walk. Rest or cross training: swim, cycle, tennis, golf.
9 Steady 50 min jog Easy 50 mins walk Steady 50 min jog Rest 4 x (12mins steady jog/ 1 min walk) Total time: 52 mins. Parks & gardens 50 mins walk. Rest or cross training: swim, cycle, tennis, golf.
10 Steady 50 min jog Easy 50 mins walk Steady 50 min jog Rest 4 x (12mins steady jog/ 1 min walk) Total time: 52 mins. Parks & gardens 50 mins walk. Rest or cross training: swim, cycle, tennis, golf.
11 Steady 45 min jog Easy 45 mins walk Steady 45 min jog Rest 4 x (10mins steady jog/ 1 min walk) Total time: 44 mins. Parks & gardens 45 mins walk. Rest or cross training: swim, cycle, tennis, golf.
12 Steady 40 min jog Easy 40 mins walk Steady 40 min jog Rest 4 x (10mins steady jog/ 1 min walk) Total time: 44 mins. Parks & gardens 40 mins walk. Rest or cross training: swim, cycle, tennis, golf.
13 Steady 35 min jog Easy 35 mins walk Steady 35 min jog Rest 4 x (8mins steady jog/ 1 min walk) Total time: 36 mins. Parks & gardens 35 mins walk. Rest or cross training: swim, cycle, tennis, golf.