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Week 1 Workout 1 Workout 2

This document outlines a 9-week training program with 3 workouts per week that gradually increases the duration and distance of jogging sessions over time. Each workout begins with a 5-minute brisk warmup walk and incorporates intervals of jogging and walking. The duration and ratios of jogging to walking decrease each week as the focus shifts to longer continuous jogging distances and times in later weeks.

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melissamcmanus2
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94 views4 pages

Week 1 Workout 1 Workout 2

This document outlines a 9-week training program with 3 workouts per week that gradually increases the duration and distance of jogging sessions over time. Each workout begins with a 5-minute brisk warmup walk and incorporates intervals of jogging and walking. The duration and ratios of jogging to walking decrease each week as the focus shifts to longer continuous jogging distances and times in later weeks.

Uploaded by

melissamcmanus2
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
Download as xls, pdf, or txt
Download as xls, pdf, or txt
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Week Workout 

1 Workout 2
1 Brisk five-minute warmup walk. Then Brisk five-minute warmup walk. Then
alternate 60 seconds of jogging and 90 alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 seconds of walking for a total of 20
minutes. minutes.
2 Brisk five-minute warmup walk. Then Brisk five-minute warmup walk. Then
alternate 90 seconds of jogging and two alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes of walking for a total of 20
minutes. minutes.
3 Brisk five-minute warmup walk, then do Brisk five-minute warmup walk, then do
two repetitions of the following: two repetitions of the following:

Jog 200 yards (or 90 seconds) Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes) Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes) Walk 400 yards (or three minutes)

4 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then:

Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes) Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes) Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds) Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes) Jog 1/2 mile (or 5 minutes)

5 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then:

Jog 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes) Walk 1/2 mile (or 5 minutes)
Jog 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)

6 Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then:

Jog 1/2 mile (or 5 minutes) Jog 1 mile (or 10 minutes)


Walk 1/4 mile (or 3 minutes) Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes) Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
7 Brisk five-minute warmup walk, then jog Brisk five-minute warmup walk, then jog
2.5 miles (or 25 minutes). 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog Brisk five-minute warmup walk, then jog
2.75 miles (or 28 minutes). 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 Brisk five-minute warmup walk, then jog
miles (or 30 minutes). 3 miles (or 30 minutes).
Workout 3
Brisk five-minute warmup walk. Then alternate
60 seconds of jogging and 90 seconds of
walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate


90 seconds of jogging and two minutes of
walking for a total of 20 minutes.

Brisk five-minute warmup walk, then do two


repetitions of the following:

Jog 200 yards (or 90 seconds)


Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then:

Jog 1/4 mile (or 3 minutes)


Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then jog two


miles (or 20 minutes) with no walking.

Brisk five-minute warmup walk, then jog 2-1/4


miles (or 25 minutes) with no walking.
Brisk five-minute warmup walk, then jog 2.5
miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.75
miles (or 28 minutes).
The final workout! Congratulations! Brisk five-
minute warmup walk, then jog 3 miles (or 30
minutes).

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