Learn How to Jog with These Simple Jogging Tips
(Page 9 of 11)
May/June 1978
By Rory Donaldson, National Jogging Association
As you become a skilled jogger, you may decide you only want to work out four days a week, but we recommend the beginner devote some time to his or her new schedule six days a week since it is too familiar for the new jogger to miss a day, then postpone jogging one more day, and then another until the whole program is forgotten.
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Including warming up, cooling down, changing clothes and some stretching an ideal jogging program allows a full hour of exercise six days a week, right from day one — although, certainly, the first few days and weeks will not require much of the hour for jogging.
What's important is to begin to get into the habit and schedule of regular, long, endurance exercise.
General Workout Schedule
First week (note: if at any time you become out of breath, slow down). Day one, three, five: Walk 15 minutes, vary your pace, try not to stop. Day two, four, six: Walk 5 minutes, jog 1 minute, walk 5 minutes, jog 1 minute, walk 5 minutes (total time, 17 minutes). Day seven: Rest.
Second week (always walk as needed). Day one, three, five: Walk 15 minutes, jog 1 minute. Day two, four, six: Walk 5 minutes, jog 3 minutes, walk 5 minutes, jog 3 minutes, walk 5 minutes (total time, 21 minutes). Day seven: Rest.
Third week. Day one, three, five: Walk 15 minutes, jog 1 minute. Day two, four, six: Walk 6 minutes, jog 4 minutes, walk 6 minutes, jog 4 minutes, walk 6 minutes (total time, 26 minutes). Day seven: Rest.
Fourth week. Day one, three, five: Walk 15 minutes, jog 2 minutes. Day two, four, six: Walk 3 minutes, jog 2 minutes, repeat five more times (total time, 30 minutes). Day seven: Rest.
Fifth week. Day one, three, five: Walk 15 minutes, jog 2 minutes. Day two, four, six: Walk 5 minutes, jog 5 minutes, repeat three times ending with a 5-minute walk (total time, 35 minutes). Day seven: Rest.
Sixth week. Day one, three, five: Walk 30 minutes. Day two, four, six: Walk 4 minutes, jog 6 minutes, repeat twice more ending with a 5-minute walk (total time, 35 minutes). Day seven: Rest.
Seventh week. Day one: Walk for 30 minutes. Day two, four, six: Walk 4 minutes, jog 6 minutes, repeat twice more, ending with a 5-minute walk (total time, 35 minutes). Day three, five: Walk 5 minutes, jog 10 minutes, walk 5 minutes. Day seven: Rest.
Eighth week. Day one: Walk for 30 minutes. Day two, four, six: Walk 2 minutes, jog 1 minute, repeat nine times ending with a 5-minute walk (total time, 32 minutes). Day three, five: Walk 5 minutes, jog 15 minutes, walk 5 minutes. Day seven: Rest.
Ninth week. Day one, three, five: Walk 5 minutes, jog one minute, walk 1 minute. Repeat jog-walk, one minute each for twenty minutes. End with a 5-minute walk (total time, 30 minutes). Day two, four, six: Walk 5 minutes, jog 20 minutes, walk 5 minutes. Day seven: Rest.
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