Front Runner Advanced Walk-Jog Program

This 7 week Jog-walk program is suitable for advanced runners who are returning from a injury which has prevented them from running for no longer than 2 months or who have had some non-injury related time off running.

It is designed to gradually and safely progress to running for up to an hour at the end of the 7 week period, with some tempo efforts in the last 2 weeks.

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 up to week 5 are to be completed at an easy/steady effort (Zone 1 or 2 of your aerobic training zone) which means you should feel like you could comfortably maintain this pace for longer than the prescribed interval time. Week 6 and 7 include some running at tempo which is Zone 3 of your aerobic training zone.

See http://frontrunnersports.com.au/know-your-aerobic-training-zones/ for a more detailed explanation.

ONLY progress on to next run level if you pull up from the run [during, 60min after and the morning after] 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 50 minutes and maintain your tempo efforts 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


Advanced 7 week jog-walk program

Session # Run session Running time (min) Comments
1 10 x [1 min jog, 1 min walk] 10
2 12 x [1 min jog, 1 min walk] 12
3 15 x [1 min jog, 1 min walk] 15
4 10 x [2min jog, 1 min walk] 20
5 8 x [3min jog, 1 min walk] 24
6 10 x [3min jog, 1 min walk] 30
7 6 x [5min jog, 2 min walk] 30
8 7 x [5min jog, 2 min walk] 35
9 3 x [10min jog, 3 min walk] 30
10 4 x [8min jog, 2 min walk] 32
11 5 – 10 – 5 – 10 – 5min jog with 1 min walk between efforts 35
12 10 – 9 – 8 – 7 – 6min jog with 2 min walk between efforts 40
13 12 – 10 – 10 – 8 min jog with 2 min walk between efforts 40
14 15 – 12 – 10 – 8 min jog with 2 min walk between efforts 45
15 3 x [15min jog, 2 min walk] 45
16 20 – 15 – 10 – 5 min jog with 2 min walk between efforts 50
17 30min straight run 30
18 10 x [2min TEMPO, 1min WALK, 2 min EASY, 1 min walk] 40
19 10 x [2min TEMPO, 1 min EASY] continual running 30
20 30 – 15 – 10 min jog with 3 min walk in between efforts 55
21 10 min jog warm up and cool down with 8 x [3min TEMPO, 1 min walk] in the middle 44

 

 

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