Walking to Jogging

A training program for beginning runners.

Dress like a runner

Necessary Accessories

socks

Shoes Proper undergarments

sunglasses or hat hydration system

Sport watchesConsider a heart monitor

Shorts and Tops

mittens NOT gloves

Apparel for rain and cold

Dressing like a runner

Frequently Asked Questions

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Self-conscious?

Beginning training

Set short terms goals that matter to you.

Keep a training log.

Set a long term goal that spans a year or more.

Set your own pace. Listen to your body.

Walking to Jogging: 3-5 x week

Week 1: Walk 10 minutes to begin and end 30 minute session. Alternate walking and jogging for middle 10 minutes. Goal by week’s end: 2 minute running

segments.

Walking to Jogging: 3-5 x week

Week 2: Walk 8 minutes to begin and end 30 minute session. Alternate walking and jogging during the middle 14 minutes. Week 2 Goal: Work up to 4 minute running

segments.

Walking to Jogging: 3-5 x week

Week 3: Walk 5 minutes to begin and end 30 minute session. Alternate walking and jogging during the middle 20 minutes. Week 3 goal: 6 minute running segments.

Walking to Jogging: 3-5 x week

Week 4: Walk a few minutes to begin. Run 7 minutes. Walk until rested. Run 7 minutes. Walk the rest of the half-hour. As week progresses, extend running portions by 1 minute at a time. Week 4 goal: two 10 minute running

segments.

Walking to Jogging: 3-5 x week

Week 5: Walk 3 minutes, then run 12 minutes, then repeat. By the end of the week, walk 3 minutes, run 15 minutes, walk until rested, then run the rest of session. Week 5 goal: 15 minute running segment.

Walking to Jogging: 3-5 x week

Week 6: Walk 5 minutes to begin and end session. Run 20 minutes in middle. As week progresses, cut back on walking portion at beginning and end. Week 6 goal: 30 minutes of continuous

running.

Walking & Running Minute Goals

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5

10

15

20

25

30

35

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

WalkingRunning

Beginning Running Video