Notes:

• Consult a PT or your doctor for any injuries prior to starting program!

• Take extra days off as needed

• Stay hydrated before during and after the runs

• If you NEED to take extra walk breaks during the longer runs…it’s 100% ok. Do your best.

Week 1

Day 1

• Walk 5 minutes

• Jog 1 minute (4-7 mph)

• For total of 30 minutes

Day 2

• Walk 5 minutes

• Jog 1 minute (4-7 mph)

• For total of 30 minutes

Day 3

• Walk 5 minutes

• Jog 1 minute (4-7 mph)

• For total of 30 minutes

Week 2

Day 1

• Walk 4 minutes

• Jog 2 minute (4-7 mph)

• For total of 30 minutes

Day 2

• Walk 4 minutes

• Jog 2 minute (4-7 mph)

• For total of 30 minutes

Day 3

• Walk 4 minutes

• Jog 2 minute (4-7 mph)

• For total of 30 minutes

Week 3

Day 1

• Walk 3 minutes

• Jog 3 minute (4-7 mph)

• For total of 30 minutes

Day 2

• Walk 3 minutes

• Jog 3 minute (4-7 mph)

• For total of 30 minutes

Day 3

• Walk 3 minutes

• Jog 3 minute (4-7 mph)

• For total of 30 minutes

Week 4

Day 1

• Walk 2 minutes

• Jog 4 minute (4-7 mph)

• For total of 30 minutes

Day 2

• Walk 2 minutes

• Jog 4 minute (4-7 mph)

• For total of 30 minutes

Day 3

• Jog 10 minutes (4-7 mph)

Week 5

Day 1

• Walk 1 minutes

• Jog 5 minute (4-7 mph)

• For total of 30 minutes

Day 2

• Walk 1 minutes

• Jog 5 minute (4-7 mph)

• For total of 30 minutes

Day 3

• Jog 20 minutes (4-7 mph)

Week 6

Day 1

• Walk 0:30 seconds

• Jog 6 minute (4-7 mph)

• For total of 30 minutes

Day 2

• Walk 0:30 seconds

• Jog 6 minute (4-7 mph)

• For total of 30 minutes

Day 3

• Jog 30 minutes (4-7 mph)