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.