Beginner’s 7 Week Walk-Jog Program

Beginner’s 7 Week Walk-Jog Program
This 7 week Jog-walk program is suitable for those with minimal running experience or who are returning from a injury which has prevented them from running for a long period of time (>2 months).
It is designed to gradually and safely progress to running for 30 minutes continuously at the end of the 7 week period.

Introduction:
This 7 week Jog-walk program is suitable for those with minimal running experience or who are returning from a injury which has prevented them from running for a long period of time (>2 months).
It is designed to gradually and safely progress to running for 30 minutes continuously at the end of the 7 week period.
How to Complete the Program:There are 3 sessions per week, which can be done on days of your choice although you should allow at least 1 day rest between runs, max 3 runs per week.
All runs are to be completed at an easy/steady effort (Zone 1 or 2 in Front Runner Aerobic training zones. Read more HERE) which means you should feel like you could comfortably maintain this pace for longer than the prescribed interval time.

ONLY progress on to next run level if you recover from the previous walk/run with less than 4/10 pain.
Are you injury-free and trying to gain cardio fitness  OR are you coming back from a specific injury? One will mean you can push your body and be limited by how you feel in your lungs, the other you should feel less of a burn in the chest but be mindful of the burn in your legs.
If you are struggling to progress through the level due to being limited by injury related pain it is best to book in with a Front Runner Physiotherapist to have it properly assessed and the most appropriate treatment and running progression prescribed.

Book online here: https://front-runner-sports.cliniko.com/bookings#location

 

What to do once completed:

Once you have successfully completed the 7 week program and are able to comfortably run for 30 minutes continuously this does NOT mean you are safe to run as much as you like. To safely progress your running load, you should not increase your load by more than 10% per week. For best measure book a FREE 30 minute coaching meeting with a Front Runner Coach to discuss your training and be provided with the best guidance so that you can successfully meet your running goals.

Book online here: https://front-runner-sports.cliniko.com/bookings#location

 

The Program

Session # Run session Running time (min) Comments
1 5 x [1 min jog, 1 min walk] 5
2 6 x [1 min jog, 1 min walk] 6
3 7 x [1 min jog, 1 min walk] 7
4 4 x [2min jog, 1 min walk] 8
5 3 x [3min jog, 2 min walk] 9
6 3 x [3min jog, 2 min walk] 9
7 5 x (2 min jog, 2 min walk) 10
8 4 x [3 min jog, 2 min walk] 12
9 3 x [4 min jog, 3 min walk] 12
10 3 x [5 min jog, 3 min walk] 15
11 3 x [5 min walk, 3 min walk] 15
12 6 – 5 – 4 – 3 min jog with 2 min walk between efforts 18
13 6 – 5 – 4 – 3 min jog with 2 min walk between efforts 18
14 4 x [5min jog, 2 min walk] 20
15 3 x [7 min jog, 2 min walk] 21
16 3 x [8 min jog, 2 min walk] 24
17 2 x [10 min jog, 2 min walk] 5 min jog 25
18 15 min jog, 3 min walk, 10 min jog 25
19 2 x [15 min jog, 3 min walk] 30
20 20 min jog, 3 min walk, 10 min jog 30
21 30min straight run 30

 

A PDF Summary can be downloaded HERE