*Ten-week running plan*

*Ten-week running plan*

## Week 1

Goal: to try gentle jogging interspersed with brisk walking for 20 minutes three times a week.

**Monday, Wednesday, Saturday**: jog for 2 minutes then walk for 2 minutes. Repeat x 5.

### Week 2

Goal: to lengthen blocks of continuous jogging and increase overall workout to 24 minutes.

**Monday**: jog for 3 minutes then walk for 2 minutes. Repeat x 4.**Wednesday**: jog for 3 minutes then walk for 2 minutes. Repeat x 4.**Saturday**: jog for 2 minutes then walk for 1 minute. Repeat x 8.

### Week 3

Goal: to lengthen blocks of continuous jogging.

**Monday**: jog for 4 minutes then walk for 2 minutes. Repeat x 4.**Wednesday**: jog for 5 minutes then walk for 2 minutes. Repeat x 3.**Saturday**: jog for 4 minutes then walk for 2 minutes. Repeat x 4.

### Week 4

Goal: to jog continuously for 6 minutes. To increase overall workout time to 28 minutes.

**Monday**: jog for 5 minutes then walk for 2 minutes. Repeat x 4.**Wednesday**: jog for 6 minutes then walk for 3 minutes. Repeat x 3.**Saturday**: jog for 6 minutes then walk for 3 minutes. Repeat x 3.

### Week 5

Goal: to lengthen blocks of continuous jogging. To increase overall workout time to 30 minutes.

**Monday**: jog for 7 minutes then walk for 3 minutes. Repeat x 3.**Wednesday**: jog for 7 minutes then walk for 3 minutes. Repeat x 3.**Saturday**: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.

### Week 6

Goal: To jog continuously for 8 minutes.

**Monday**: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.**Wednesday**: jog for 8 minutes then walk for 2 minutes. Repeat x 3.**Saturday**: jog for 8 minutes then walk for 2 minutes. Repeat x 3.

### Week

Goal: to increase the length of time spent continuously jogging. Try a 10-minute block of continuous jogging.

**Monday, Wednesday, Saturday**

- Jog for 10 minutes then walk for 3 minutes.
- Jog for 8 minutes then walk for 2 minutes.
- Jog for 7 minutes.

### Week 8

Goal: to increase the length of time spent continuously jogging.

**Monday**

- Jog for 10 minutes then walk for 2 minutes.
- Jog for 8 minutes then walk for 2 minutes.
- Jog for 8 minutes.

**Wednesday**

- Jog for 12 minutes then walk for 3 minutes.
- Jog for 8 minutes then walk for 2 minutes.
- Jog for 5 minutes.

**Saturday**

- Jog for 12 minutes then walk for 3 minutes.
- Jog for 8 minutes then walk for 2 minutes.
- Jog for 5 minutes.

### Week 9

Goal: to increase the length of time spent continuously jogging.

**Monday**

- Jog for 12 minutes then walk for 3 minutes. Repeat x 2.

**Wednesday**

- Jog for 15 minutes then walk for 3 minutes.
- Jog for 10 minutes then walk for 2 minutes.

**Saturday**

- Jog for 15 minutes then walk for 3 minutes.
- Jog for 12 minutes.

### Week 10

Goal: to complete jogs without walking breaks.

**Monday**: jog for 20 minutes.**Wednesday**: jog for 25 minutes.**Saturday**: jog for 25 minutes. If you can, keep going for an extra 5 minutes.