Sample Jog-Walk Programs

ExRx.net > Aerobic Conditioning > Programs

Goal: Run Continuously for 20 Minutes

(3-4 days per week)
Week Run Walk Repeat
1 30 sec. 90 sec. 10
2 60 sec. 60 sec. 10
3 90 sec. 90 sec. 7
4 2 1 7
5 3 1 5
6 4 1 4
7 6 1 3
8 9 1 2
9 10 1 2
10 12 1 2
11 20 0 1

1 Mile to 5 Mile Progression
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 - 1 1 - 1 - 2
2 - 1 1 - 1 - 2
3 - 1 1 - 2 - 2
4 - 2 1 - 2 - 2
5 - 2 1 - 2 - 3
6 - 2 2 - 2 - 3
7 - 2 2 - 2 - 3
8 - 3 2 - 3 - 4
9 - 3 3 - 3 - 4
10 - 3 3 - 3 - 5

1.5 Km to 7.5 Km Progression
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 - 1.5 1.5 - 1.5 - 3
2 - 1.5 1.5 - 1.5 - 3
3 - 1.5 1.5 - 3 - 3
4 - 3 1.5 - 3 - 3
5 - 3 1.5 - 3 - 4.5
6 - 3 3 - 3 - 4.5
7 - 3 3 - 3 - 4.5
8 - 4.5 3 - 4.5 - 6
9 - 4.5 4.5 - 4.5 - 6
10 - 4.5 4.5 - 4.5 - 7.5
Main Menu | Walking Programs

Related Articles

Half Marathon Schedule: Level II

Marathon Schedule: Level IV

Step Metabolic Calculator

What Happens During an Heart Attack?

Walking for Health

Marathon Schedule: Level III