Easy Jog

This 12 Week Beginner's Jogging program requires the use of a public high school track to keep track of distances. Based on the idea that our bodies adapt to progressive overload, this program starts slowly with short jogging intervals for one mile for one week, two miles on the next week. Jogging intervals are gradually increased until your body adapts to a full two mile jog by the end of a week 12 period.

A high school track is ideal in this situation because most modern tracks are built with a cushion special material to limit ankle and knee joint injuries. They also provide a safe place for beginners to jog without the worry of traffic, animals, or other distractions. Finally, using a high school track makes it easier to gauge jogging/walking intervals.

For best results, perform this workout 3 - 4 times per week. Don't worry about your speed, or don't try and sprint your way through the intervals. It's ok to repeat a week if you feel like you are not ready to move on yet. Listen to your body! Pace yourself!

Easy Jog Beginners Jogging Program 1
Remember to Warm up for 5-10 minutes at a fast pace.

 Week 1 - 2: Start With Simple Jogging/Walking Drills.

• Jog the short straight path of the track.
• Walk the longer curved path of the track.
• Week 1: Repeat this process 4 times to complete one mile.
• Week 2: Repeat this process 8 times to complete two miles.

Week 3–4 : Lengthen the Jogging Distance.

• Jog the curved path of the track.
• Walk the straight path of the track.
• Week 3: Repeat this process 4 times to complete one mile.
• Week 4: Repeat this process 8 times to complete two miles. 

Week 5 - 6: Lengthen the Jogging Distance.

• Jog one half of the track (1 Curved Path + 1 Straight Path)
• Walk the other half of the track
• Week 5: Repeat this process 4 times to complete one mile.
• Week 6: Repeat this process 8 times to complete two miles.

Week 7 - 8: Lengthen the Jogging Distance.

• Increase Jogging Distance to Include 2 Straight Paths and 1 Curved Path
• Walk 1 Curved Path
• Week 7: Repeat this process 4 times to complete one miles.
• Week 8: Repeat this process 8 times to complete 2 miles.

Week 9 - 10: Lengthen the Jogging Distance.

• Increase Jogging Distance to Include 2 Curved Paths and 1 Straight Path
• Walk 1 Straight Path
• Week 9: Repeat this process 4 times to complete one miles.
• Week 10: Repeat this process 8 times to complete 2 miles.

Week 11- 12: Lengthen the Jogging Distance.

• Run  entire lap around the track
• Week 11: Repeat 4 times to complete 1 mile
• Week 12: Repeat 8 times to complete 2 miles

This entry was posted on Saturday, September 15th, 2007 at 6:55 am and is filed under For Beginners, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.