4 Week Plan: Walk to Jog a Mile
The holidays are just around the corner. ’Tis the season for family, friends, and food. The downside is that it’s also the time of year that our fitness usually takes a backseat or even gets left at home. This four week plan can help you go from walking a mile to jogging one without stopping. So while everyone else is slacking you will be making fitness progress during the holidays.
(This plan details the cardio aspects of your goal, however, strength and flexibility training are also important aspects of physical fitness.)
Week 1
Day 1: Walk 1 mile at a brisk pace and write down your time.
Day 2: Strength Training; :30 second jog then 1 minute walk, repeat for a total of 6 times.
Day 3: Jog 1 minute, walk a quarter of a mile, repeat for a total of 4 times.
Day 4: Flexibility Training; :45 jog then 1 minute walk, repeat for a total of 6 times.
Day 5: Brisk walk for 20 minutes.
Day 6: Strength Training; jog 1 quarter of a mile without stopping.
Day 7: Jog 3 minutes then take a leisurely walk.
Week 2
Day 1: Jog 1 quarter or a mile, walk the remainder of the mile; write down time.
Day 2: Strength Training; 1 minute jog then up to 2 minutes resting walk, repeat for a total of 5 times.
Day 3: Jog 2 minutes then walk a quarter of a mile, repeat for a total of 5 times.
Day 4: Flexibility Training; 1 minute jog then up to a minute and a half resting walk, repeat for a total of 4 times.
Day 5: Jog half a mile.
Day 6: Strength Training; 10 minute brisk walk.
Day 7: Jog 5 minutes then take a leisurely walk.
Week 3
Day 1: Jog half a mile; walk the remainder of the mile; write down time.
Day 2: Strength Training; 1 minute jog then up to 1 minute resting walk, repeat for a total of 6 times.
Day 3: Jog 5 minutes, walk a quarter of a mile, repeat for a total of 3 times.
Day 4: Flexibility Training; 2 minutes jog then up to 1 minute resting walk, repeat for a total of 6 times.
Day 5: Jog 3/4 of a mile.
Day 6: Strength Training; 15 minute brisk walk.
Day 7: Jog 8 minutes then take a leisurely walk.
Week 4
Day 1: Strength Training; 2 minutes jog then up to 1 minute resting walk, repeat for a total of 6 times.
Day 2: Jog half a mile, walk 3-5 minutes, jog half a mile.
Day 3: Strength Training; walk 2 miles.
Day 4: 20 minutes walk/jog.
Day 5: Flexibility Training; walk 3 miles.
Day 6: Recovery; leisurely walk if desired.
Day 7: Jog 1 mile without stopping; write down time!!!!!
Remember it is a progression. Each week you are trying to go a bit further in your run without stopping. If jogging and impact are not recommended for you then try the same plan with an elliptical or bike with the goal of increasing your mile pace by the end of 4 weeks. Start where you stand…and keep on stepping; it will make January 1st that much easier.
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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