Sample Jog-Walk Programs

Sample Jog-Walk Programs

1 Mile to 5 Mile Progression

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 - 1 1 - 1 - 2
2 - 1 1 - 1 - 2
3 - 1 1 - 2 - 2
4 - 2 1 - 2 - 2
5 - 2 1 - 2 - 3
6 - 2 2 - 2 - 3
7 - 2 2 - 2 - 3
8 - 3 2 - 3 - 4
9 - 3 3 - 3 - 4
10 - 3 3 - 3 - 5

1.5 Km to 7.5 Km Progression

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 - 1.5 1.5 - 1.5 - 3
2 - 1.5 1.5 - 1.5 - 3
3 - 1.5 1.5 - 3 - 3
4 - 3 1.5 - 3 - 3
5 - 3 1.5 - 3 - 4.5
6 - 3 3 - 3 - 4.5
7 - 3 3 - 3 - 4.5
8 - 4.5 3 - 4.5 - 6
9 - 4.5 4.5 - 4.5 - 6
10 - 4.5 4.5 - 4.5 - 7.5

At the end of 20 week walking program, retest to establish new program

Week Miles MPH Kilometers KMPH HR (%max)
1 1 3 1.6 4.8 60
2 1.25 3 2 4.8 60
3 1.25 3.25 2 5.2 60
4 1.5 3.25 2.4 5.2 60
5 1.5 3.25 2.4 5.2 60
6 1.5 3.5 2.4 5.6 65
7 1.75 3.5 2.8 5.6 65
8 1.75 3.5 2.8 5.6 65
9 2 3.5 3.2 5.6 65
10 2 3.75 3.2 6 70
11 2 3.75 3.2 6 70
12 2.25 3.75 3.6 6 70
13 2.25 3.75 3.6 6 70
14 2.5 3.75 4 6 70
15 2.5 4 4 6.5 75
16 2.5 4 4 6.5 75
17 2.75 4 4.4 6.5 75
18 2.75 4 4.4 6.5 75
19 3 4 4.8 6.5 75
20 3 4 4.8 6.5 75

At the end of 20 week walking program, retest to establish new program

Week Miles MPH Kilometers KMPH HR (%max)
1 1.5 3 2.4 4.8 65
2 1.75 3 2.8 4.8 65
3 1.75 3.25 2.8 5.2 65
4 2 3.25 3.2 5.2 65
5 2 3.25 3.2 5.2 65
6 2 3.5 3.2 5.6 70
7 2.25 3.5 3.6 5.6 70
8 2.25 3.5 3.6 5.6 70
9 2.5 3.5 4 5.6 70
10 2.5 3.75 4 6 70
11 2.5 3.75 4 6 70
12 2.75 3.75 4.4 6 70
13 2.75 3.75 4.4 6 70
14 3 3.75 4.8 6 70
15 3 4 4.8 6.5 75
16 3 4 4.8 6.5 75
17 3.25 4 5.2 6.5 75
18 3.25 4 5.2 6.5 75
19 3.5 4 5.6 6.5 75
20 3.5 4 5.6 6.5 75

At the end of 20 week walking program, retest to establish new program or maintain distance and pace.

Week Miles MPH Kilometers KMPH HR (%max)
1 2 3 3.2 4.8 70
2 2.25 3 3.6 4.8 70
3 2.25 3.25 3.6 5.2 70
4 2.5 3.25 4 5.2 70
5 2.75 3.25 4.4 5.2 70
6 2.75 3.5 4.4 5.6 70
7 2.75 3.5 4.4 5.6 70
8 3 3.5 4.8 5.6 70
9 3 3.75 4.8 6 70
10 3 3.75 4.8 6 70
11 3 4 4.8 6.4 75
12 3 4 4.8 6.4 75
13 3.25 4 5.2 6.4 75
14 3.25 4 5.2 6.4 75
15 3.25 4.25 5.2 6.8 75
16 3.5 4.25 5.4 6.8 75
17 3.5 4.25 5.4 6.8 75
18 3.5 4.5 5.4 7.2 80
19 3.5 4.5 5.4 7.2 80
20 3.5 4.5 5.4 7.2 80

At the end of 20 week walking program maintain distance and pace

Week Miles MPH Incline / Weight Kilometers KMPH HR (%max)
1 2.5 3.5 4 5.6 70
2 2.75 3.5 4.4 5.6 70
3 3 3.5 4.8 5.6 70
4 3 3.75 4.8 6 70
5 3.25 3.75 5.2 6 70
6 3.25 4 5.2 6.4 75
7 3.5 4 5.6 6.4 75
8 3.75 4 6 6.4 75
9 4 4 6.4 6.4 75
10 4 4.25 6.4 6.8 75
11 4 4.25 6.4 6.8 75
12 4 4.5 6.4 7.2 75
13 4 4.5 6.4 7.2 75
14 4 4.5 6.4 7.2 75
15 4 4.5 + 6.4 7.2 80
16 4 4.5 + 6.4 7.2 80
17 4 4.5 + 6.4 7.2 80
18 4 4.5 + 6.4 7.2 80
19 4 4.5 + 6.4 7.2 80
20 4 4.5 + 6.4 7.2 80

At the end of 20 week walking program maintain distance and pace

Week Miles MPH Incline / Weight Kilometers KMPH HR (%max)
1 3 4 4.8 6.4 70
2 3.25 4 5.2 6.4 70
3 3.5 4 5.6 6.4 70
4 3.5 4.25 5.6 6.8 70
5 3.75 4.25 6 6.8 70
6 3.75 4.5 6 7.2 75
7 4 4.5 6.4 7.2 75
8 4 4.5 + 6.4 7.2 75
9 4 4.5 + 6.4 7.2 75
10 4 4.5 + 6.4 7.2 75
11 4 4.5 + 6.4 7.2 75
12 4 4.5 + 6.4 7.2 75
13 4 4.5 + 6.4 7.2 75
14 4 4.5 + 6.4 7.2 75
15 4 4.5 ++ 6.4 7.2 80
16 4 4.5 ++ 6.4 7.2 80
17 4 4.5 ++ 6.4 7.2 80
18 4 4.5 ++ 6.4 7.2 80
19 4 4.5 ++ 6.4 7.2 80
20 4 4.5 ++ 6.4 7.2 80

There are many ways to begin an activity program. Below are two examples

A Sample Walking Program

Week I Warm Up Target Zone Exercising Cool Down Total Time
Session A Walk 5 min. Then walk briskly 5 min. Then walk more slowly 5 min. 15 min.
Session B Repeat Above Pattern
Session C Repeat above pattern
Continue with at least three exercise sessions during each week of the program.
Week 2 Walk 5 min. Walk briskly 7 min. Walk 5 min. 17 min.
Week 3 Walk 5 min. Walk briskly 9 min. Walk 5 min. 19 min.
Week 4 Walk 5 min. Walk briskly 11 min. Walk 5 min. 21 min.
Week 5 Walk 5 min. Walk briskly 13 min. Walk 5 min. 23 min.
Week 6 Walk 5 min. Walk briskly 15 min. Walk 5 min. 25 min.
Week 7 Walk 5 min. Walk briskly 18 min. Walk 5 min. 28 min.
Week 8 Walk 5 min. Walk briskly 20 min. Walk 5 min. 30 min.
Week 9 Walk 5 min. Walk briskly 23 min. Walk 5 min. 33 min.
Week 10 Walk 5 min. Walk briskly 26 min. Walk 5 min. 36 min.
Week 11 Walk 5 min. Walk briskly 28 min. Walk 5 min. 38 min.
Week 12 Walk 5 min. Walk briskly 30 min. Walk 5 min. 40 min.
Week 13 On
Check your pulse periodically to see if you are exercising within your target zone. As you become more fit, try exercising within the upper range of your target zone. Gradually increase your brisk walking time to 30 to 60 minutes, three or four times a week. Remember that your goal is to get the benefits you are seeking and enjoy your activity.

A Sample Jogging Program

Week I Warm Up Target Zone Exercising Cool Down Total Time
Session A Walk 5 min., then stretch and limber up Then walk 10 min. Try not to stop Then walk more slowly 3 min. and stretch 2 min. 20 min.
Session B Repeat above pattern
Session C Repeat above pattern
Continue with at least three exercise sessions during each week of the program.
Week 2 Walk 5 min., then stretch and limber up Walk 5 min., jog 1 min., walk 5 min., jog 1 min. Walk 3 min., stretch 2 min. 22 min.
Week 3 Walk 5 min., then stretch and limber up Walk 5 min., jog 3 min., walk 5 min., jog 3 min. Walk 3 min., stretch 2 min. 26 min.
Week 4 Walk 5 min., then stretch and limber up Walk 4 min., jog 5 min., walk 4 min., jog 5 min. Walk 3 min., stretch 2 min. 28 min.
Week 5 Walk 5 min., then stretch and limber up Walk 4 min., jog 5 min., walk 4 min., jog 5 min. Walk 3 min., stretch 2 min. 28 min.
Week 6 Walk 5 min., then stretch and limber up Walk 4 min., jog 6 min., walk 4 min., jog 6 min. Walk 3 min., stretch 2 min. 30 min.
Week 7 Walk 5 min., then stretch and limber up Walk 4 min., jog 7 min., walk 4 min., jog 7 min. Walk 3 min., stretch 2 min. 32 min.
Week 8 Walk 5 min., then stretch and limber up Walk 4 min., jog 8 min., walk 4 min., jog 8 min. Walk 3 min., stretch 2 min. 34 min.
Week 9 Walk 5 min., then stretch and limber up Walk 4 min., jog 9 min., walk 4 min., jog 9 min. Walk 3 min., stretch 2 min. 36 min.
Week 10 Walk 5 min., then stretch and limber up Walk 4 min., jog 13 min. Walk 3 min., stretch 2 min. 27 min.
Week 11 Walk 5 min., then stretch and limber up Walk 4 min., jog 15 min. Walk 3 min., stretch 2 min. 29 min.
Week 12 Walk 5 min., then stretch and limber up Walk 4 min., jog 17 min. Walk 3 min., stretch 2 min. 31 min.
Week 13 Walk 5 min., then stretch and limber up Walk 2 min., jog slowly 2 min., jog 17 min. Walk 3 min., stretch 2 min. 31 min.
Week 14 Walk 5 min., then stretch and limber up Walk 1 min., jog slowly 3 min., jog 17 min. Walk 3 min., stretch 2 min. 31 min.
Week 15 Walk 5 min., then stretch and limber up Jog slowly 3 min., jog 17 min. Walk 3 min., stretch 2 min. 30 min.
Check your pulse periodically to see if you are exercising within your target zone. As you become more fit, try exercising within the upper range of your target zone. Gradually increase your jogging time from 20 to 30 minutes (or more, up to 60 minutes), three to four times a week. Remember that your goal is to get the benefits your are seeking and enjoy your activity.
The exercise patterns for both of the sample activity programs are suggested guidelines. Listen to your body and build up less quickly, if needed.