If you have been following a walking routine and are ready to pick up the pace, jogging will fit into your weekly workout program. Instead of immediately switching from walking to a jogging workout, use an interval-based program to gradually build up your endurance. Intervals alternate between periods of hard work and periods of recovery, so you can train your body for jogging without risking injury or exhaustion. Always speak with your doctor regarding any change in your workout routine to ensure your safety.
Weeks One and Two
Step 1
Walk for 5 minutes at a warm-up pace.
Step 2
Jog for 30 to 60 seconds.
Step 3
Walk for another 5 minutes.
Step 4
Jog for 30 to 60 seconds.
Step 5
Continue to alternate between jogging and walking for a total workout time of 20 to 25 minutes. Perform this workout every other day with a day of rest in between.
Weeks Three and Four
Step 1
Walk for a five-minute warm up.
Step 2
Jog for 40 to 60 seconds.
Step 3
Walk for four minutes.
Step 4
Jog for 40 to 60 seconds.
Step 5
Alternate in this manner for a total workout time of 20 to 30 minutes. Perform this workout three to five days a week.
Weeks Five and Six
Step 1
Walk for a five-minute warm up.
Step 2
Jog for 45 to 60 seconds.
Step 3
Walk for three minutes.
Step 4
Jog for 45 to 60 seconds.
Step 5
Continue to alternate jogging and walking intervals for a total workout time of approximately 30 minutes.
Weeks Seven and Eight
Step 1
Walk for a five-minute warm up.
Step 2
Jog for 50 to 60 seconds.
Step 3
Walk for two minutes.
Step 4
Jog for 50 to 60 seconds. Continue alternating your walking and jogging intervals for a total workout time of 30 to 40 minutes.
Weeks Nine and Ten
Step 1
Walk for a five-minute warm up.
Step 2
Jog for 60 seconds.
Step 3
Walk for 60 seconds.
Step 4
Jog for 60 seconds. Continue to walk for one minute and then jog for one minute for a total workout time of approximately 30 to 45 minutes.
Tips and Warnings
- Look straight ahead as you jog. Keep your shoulders down and level with each other. Avoid excessive bouncing as you jog. Lean a little bit forward from your ankles as you jog, yet keep your spine straight. Place your heel in contact with the ground first and then roll through your toes. At the end of ten weeks, gradually decrease your walking time until your workout consists entirely of jogging.
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