No matter if you have never run before, this walk jog beginner running program is for you.

Alright! Get ready for the walk jog workout. Hopefully you are cleared for exercising by your physician, you have a good pair of Running Shoes, and you are determined to start running. Make sure to set aside some time 3 to 4 days a week in your schedule for exercise. There always will be an excuse not to work out. Are you committed? Do you really want to improve your live? Let's get on with it then.

Just as important as carving out time for exercise is having a Smart Goal for your workouts. Please, write down your goals. Share these goals with your family. They can be your biggest supporters. I can make your first goal for you. "I will walk 3-4 times for 20 minutes each this week."

Are you ready? Let's get started with the walk jog workouts. Each week, make sure to do the workout 3-4 times. I believe in you! You can do it.

Week # 1
Walk 20 minutes. Your pace should be fast enough so it is quicker than a normal walk, but not so fast that you feel you could jog as quick.

Week # 2
Walk 30 minutes. Go the same pace as the previous week. Just add ten more minutes to the workout.

Week # 3
Walk 5 minutes for a warm-up.
Jog 1 minute, walk 4 minutes. Repeat 5 times. When you jog, your pace should be comfortable. Your speed should be about as fast as a very quick walking pace. It is a walk jog workout, not a walk and sprint workout.

Week # 4
Walk 5 minutes for a warm-up.
Jog 2 minutes, walk 3 minutes. Repeat 5 times.

Week # 5
Walk 5 minutes for a warm-up.
Jog 3 minutes, walk 2 minutes. Repeat 5 times.

Week # 6
Walk 5 minutes for a warm-up.
Jog 4 minutes, walk 2 minutes. Repeat 4 times.

Week # 7
Walk 5 minutes for a warm-up.
Jog 6 minutes, walk 2 minutes. Repeat 3 times.

Week # 8
Walk 5 minutes for a warm-up.
Jog 7 minutes, walk 1 minute. Repeat 3 times.

Week # 9
Walk 5 minutes for a warm-up.
Jog 10 minutes, walk 1 minute. Repeat 2 times.



If you are quite tired after the workout on week # 9, you might want to repeat this step. That goes for any week. Working up to jogging continuously is hard, but you can do it. Alright. Are you ready? Once you start week # 10, you are a true runner! The journey isn't over, it has just begun. Here we go with 20 minutes of continuous running.

Week # 10
Walk 5 minutes for a warm-up.
Jog 20 minutes. No walking!
Walk 5 minutes to cool down.

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Look at you! You did it. Welcome to a healthy, rewarding lifestyle that will make you feel great. Runners are good people. I really believe that. I should know, I married one. You now have developed a healthy habit that can extend and make your life more enjoyable. Congratulations!

- Written by David Tiefenthaler

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