Workout

Walk-to-Jog Plan


Whether one has never run before or it has been a long time since and been on a break from running, it can feel intimidating to get out there and hit the pavement. But here is a workout to get familiar with some basic information about running and follow a beginner’s schedule, to be all well on the way to starting a new running habit.

Week Walk Mins: Jog Mins Reps Walking Mins Jogging Mins Total Mins Frequency of Workout per Week
1 4:1 3 12 3 15 3
2 4:2 3 12 6 18 3
3 3:2 4 12 8 20 3
4 3:3 4 12 12 24 3
5 2:3 5 10 15 25 3
6 3:4 4 12 16 28 4
7 2:4 5 10 20 30 4
8 1:4 6 6 24 30 4
9 1:5 6 6 30 36 4
10 1:7 5 5 35 40 4
11 1:9 4 4 36 40 5
12 1:10 4 4 40 44 5