Tips for a beginner walk jog workout. Get out that door and start getting in shape.
So, are really going to do this? Do you have what it takes? The beginner walk jog workout is a great program to get you running, but I want to make sure you are committed. Set some smart goals. Make sure your schedule allows for working out.
This type of workout is used in the Start Walking, Get Running, Lose Weight Plan. This program gradually mixes walking and running so you can get fit without doing too much too soon.
Before you start any new physical activity, consult a doctor. Just like my cross country runners need a physical every two years, you should get one too! Once you are cleared for physical activity, get out that door!
Each week, you should do the workout between 3-4 times. Why 3-4 times? This gives you some rest and recovery time, but it keeps you on a good schedule. Lace up your running shoes and let’s get started.
First I will list an abbreviated version of this type of workout. The explanation for each segment is just below.
Brisk walk – 5 minutes (warm up).
Jog – 30 seconds, Brisk walk – 90 seconds (1 1/2 minutes).
Repeat this step 4 more times.
Brisk walk – 5 minutes (cool down).
Start your workout with a brisk walk for five minutes. A brisk walk means move quickly when you are walking. You should almost feel like you could jog just as fast. This is called the warm up.
When your five minutes of the brisk walk is up, the jog-walk portion begins. You will jog for 30 seconds. This jog should be faster than your brisk walk, but not too much faster. When the 30 seconds are up, switch back to a brisk walk for 90 seconds. You will alternate jog to walk six times.
After you have jog walked five times, go back to a brisk walk for five minutes. This is called the cool down. When you have finished this five minute walk, your done!
It works out to be a 20 minute aerobic activity. Your heart rate should get up there pretty good. This burns a lot of calories too. When you have done this workout three to four times, move on to week two.
If you find any step too hard or too easy, add or subtract 15 seconds from the jog. This means if you start with a 45 second jog, and you think it is to easy, bump it up to 60 seconds right away. If 45 seconds is too much, cut back to 30 seconds of jogging. You are the final judge of what you can or can’t do.
The ultimate goal is to be running for 20 minutes continuously at the end of this workout plan. With the Start Walking, Get Running, Lose Weight Plan you work up to this point with an easy to follow 10 week schedule.
You can add more time to the jogging portion of the workout too. I suggest adding one minute each week of workouts. If you feel you can handle more, only add an extra two minutes per workout. Great work runner!
– Written by David Tiefenthaler