This program is if you can walk comfortably for 30 minutes and if you want to prepare for the jogging/running program to improve cardiorespiratory endurance, body composition, and muscular endurance. This program will begin with a combination of walking and jogging.
Goal: to jog 1-3 miles without stopping
Always start with a 5 minute warm-up: walk or light jog followed by stretching. Also finish with a 5 minute walk when possible and stretching.
Each week, you should repeat the session 3 times with one day rest in between and one day of an alternative activity (cross training) such as biking or swimming. Also, one to 2 days a week, do some strength exercises in the gym focusing on muscular endurance.
Jog (sec)
Walk (sec)
# sets
Total Miles
Total Time
Week 1
:60
:90
6-10
1.0-1.7
15:00-22:30
Week 2
:90
2:00
8-13
1.2-2.0
16:00-26:00
Week 3
:90
3:00
:90
3:00
5-9
1.3-2.3
15:00-27:00
Week 4
3:00
5:00
:90
2:30
5-7
1.6-2.4
16:00-28:00
Week 5
A) 5:00
B) 8:00
C) 20:00
3:00
5:00
3:00
3-6
2-3
1-2
1.5-2.7
15:00-30:00
Week 6
A) 5:00
8:00
B) 10:00
10:00
C) 25:00
3:00
3:00
3;00
4:00
5:00
2-3
1-2
1
2-3
20:00-30:00
Week 7
25:00
5:00
1
2-3
35:00
Week 8
28:00
5:00
1
2-3
38:00
Week 9
30:00
5:00
1
2-3.5
40:00
Week 10
35:00
5:00
1
2-4
45:00
2. Jogging/Running Program:
Choose this program if you already can jog comfortably without muscle discomfort, if you already can jog for 15 minutes without stopping or 30 minutes with brief walking intervals within your target heart rate range, and if you want to develop and maintain a high level of cardiorespiratory fitness, a lean body, and muscular endurance.
Jog (min)
Walk
# of Sets
Miles
Total Time
Week 1/2
:5
:2
3
1.0 - 2.0
21 min
Week 3
:7.5
:2.5
3
1.5 - 2.5
30 min
Week 4
:10
:2.5
3
1.5 - 2.5
35 min
Week 5/6
:15
:2.5
2
1.5 - 2.5
35 min
Week 7
:20
:10
1
1.5 - 2.5
30 min
Week 8
:25
:5
1
1.5 - 3.5
30 min
3. Want to learn how to run the 5K?
Here is a training schedule for you!
+ = 1 min Run
0 = 1 min Walk
On rest days try to cross train by doing other activities to strengthen muscles. E.g. swimming, lifting weights, pilates,...
Weeks
Plan
Total Min
Week 1
Day 1: +0+0++00++00+++000
Day 2: Rest (cross train for better results: weights)
Day 3: +0++00+++000+++00
Day 4: Rest
Day 5: ++00++00+++000+++000
Day 6/7: Rest
18
18
20
Week 2
Day 1: ++00++00+++000+++000
Day 2: Rest
Day 3: +++000+++000+++000
Day 4: Rest
Day 5: ++00+++000+++000+++000
Day 6/7: Rest
20
18
22
Week 3 and 4
Day 1: ++00+++000+++000+++00
Day 2: Rest
Day 3: ++00++0++0++0++0++0++0++0
Day 4: Rest
Day 5: ++00++++000++++000+++++0
Day 6/7: Rest
22
25
25
Week 5 and 6
Day 1: +++00+++++000+++++000+++++00
Day 2: Rest
Day 3: ++0++++++00++++++00+++++++00
Day 4: Rest
Day 5: ++++00+++++00++++++00+++++00
Day 6/7: Rest
29
28
30
Week 7,8 and 9
Day 1: ++++0++++0++++0++++0+++++0+++++0
Day 2: Rest
Day 3: ++++++++0++++++++0++++++++0++++++++
Day 4: Rest
Day 5: ++++++++++++++00++++++++++++++++++00
Day 6/7: Rest
32
35
36
Week 10
Day 1: ++++++++++0++++++++++0++++++++++0
Day 2: Rest
Day 3: ++++++++++++0++++++++++++0
Day 4/5: Rest
Day 6: ++++++00
Day 7: 5K Test!
33
26
8
Learning how to run a marathon? Check out this video!
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