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Home > Tools > Tips and Guides > Sample Jogging Plan

Sample Jogging Plan

If you are older than 40 and have not been active for a long period, this jogging programme might be too strenuous. Try starting with the walking programme to get your body used to regular physical activity. After completing the walking programme, you can then move on to week 3 of the jogging programme below.

Warm Up Exercise Cool down Total time
Week1
Section A
Walk 5 min., then stretch and limber up Walk 10 min. Try not to stop. Walk more slowly 3 min. then stretch 2 min. 20 minutes
Section B
Repeat above pattern
Section C
Repeat above pattern
 
Continue with at least three exercise sessions during each week of the programme.
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 minutes
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 minutes
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 minutes
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 minutes
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 minutes
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 minutes
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 minutes
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 minutes
Week 10
Walk 5 min., then stretch and limber up Walk 4 min., jog 13 min. Walk 3 min., stretch 2 min. 27 minutes
Week 11
Walk 5 min., then stretch and limber up Walk 4 min., jog 15 min. Walk 3 min., stretch 2 min. 29 minutes
Week 12
Walk 5 min., then stretch and limber up Walk 4 min., jog 17 min Walk 3 min., stretch 2 min. 31 minutes
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 minutes
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 minutes
Week 15
Walk 5 min., then stretch and limber up Jog slowly 3 min., jog 17 min. Walk 3 min., stretch 2 min. 30 minutes
Week 16
Gradually increase your jogging time from 20 to 30 minutes (or more, up 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.


 

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