Sample Jog-Walk Programs

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Run Continuously for 20 Minutes (3-4 days per week)

Week	Run	Walk	Repeat
1	30 sec.	90 sec.	10
2	60 sec.	60 sec.	10
3	90 sec.	90 sec.	7
4	2	1	7
5	3	1	5
6	4	1	4
7	6	1	3
8	9	1	2
9	10	1	2
10	12	1	2
11	20	0	1

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