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Program to Build Up to Jogging 30 Minutes
Before embarking on a program like the following, you should already be walking BRISKLY 30 min several times a week. When you’re doing your 30 min walks you should feel like you’re working “fairly light.” If you’re walking, but feel like it’s “somewhat hard” or “hard,” keep walking. Also, you shouldn’t be having any muscle or joint problems. This program will start you alternating walking and jogging and progress to the point where you jog 30 min straight. During the jogging portion, you shouldn’t feel like it is “very hard” or “very, very hard.” If it feels “very hard” or “very, very hard” during the jogging portion, slow down or shorten the jogging period. It is difficult to predict how different individuals progress, so this program is set up in steps. When you can complete the step workout feeling like you could jog a little farther on each of the jogging portions and you aren’t sore the day after the workout, you can progress to the next step. You should spend a minimum of 2 days at each step. Make sure you walk for at least 5 min before and after each workout.
Step Number |
Jog Time/Walk Time
|
Total Time
(not including warm-up and cool-down) |
1 |
1 min/1 min |
20 min |
2 |
1 min/1 min |
24 min |
3 |
1 min/1 min |
28 min |
4 |
1 min/1 min |
30 min |
5 |
2 min/1 min |
30 min |
6 |
3 min/1 min |
28 min |
7 |
4 min/1 min |
30 min |
8 |
6 min/1 min |
28 min |
9 |
8 min/ 2 min |
30 min |
10 |
10min/2 min |
24 min |
11 |
12 min/2 min |
28 min |
12 |
14 min/1 min |
30 min |
13 |
20 min |
20 min |
14 |
25 min |
25 min |
15 |
30 min |
30 min |
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