Mississauga Chiropractor Presents
Beginner Jogging Program
| Week | Mon or Tues | Wed or Thurs | Fri or Sat |
| 1 |
5 min walk (warm-up) Alternate: 1 min jog & 1:30 min walk for 30 minutes |
5 min walk (warm-up) Alternate: 1 min jog & 1:30 min walk for 30 minutes |
5 min walk (warm-up)
Alternate: 1 min jog & 1:30 min walk for 30 minutes |
| 2 | 5 min walk (warm-up) Alternate: 1:30 min jog & 1 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 1:30 min jog & 1 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 1:30 min jog & 1 min walk for 30 minutes |
| 3 | 5 min walk (warm-up) Alternate: 2 min jog & 1 min walk THEN 3 min jog & 2 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 2 min jog & 1 min walk THEN 3 min jog & 2 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 2 min jog & 1 min walk THEN 3 min jog & 2 min walk for 30 minutes |
| 4 | 5 min walk (warm-up) Alternate: 3 min jog & 1 min walk THEN 5 min jog & 2 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 3 min jog & 1 min walk THEN 5 min jog & 2 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 3 min jog & 1 min walk THEN 5 min jog & 2 min walk for 30 minutes |
| 5 | 5 min walk (warm-up) Alternate: 5 min jog & 1 min walk THEN 10 min jog & 2 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 5 min jog & 1 min walk THEN 10 min jog & 2 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 5 min jog & 1 min walk THEN 10 min jog & 2 min walk for 30 minutes |
| 6 | 5 min walk (warm-up) Alternate: 10 min jog & 1 min walk for 30 minutes | 5 min walk (warm-up )Alternate: 10 min jog & 1 min walk for 30 minutes | 5 min walk (warm-up) Alternate: 10 min jog & 1 min walk for 30 minutes |
| 7 | 5 min walk (warm-up) Alternate: 15 min jog & 1 min walk THEN 15 min jog | 5 min walk (warm-up) Alternate: 15 min jog & 1 min walk THEN 15 min jog | 5 min walk (warm-up) Alternate: 15 min jog & 1 min walk THEN 15 min jog |
| 8 | 5 min walk (warm-up) Alternate: 20 min jog & 1 min walk THEN 10 min jog | 5 min walk (warm-up) Alternate: 20 min jog & 1 min walk THEN 10 min jog | 5 min walk (warm-up) Alternate: 20 min jog & 1 min walk THEN 10 min jog |
| 9 | 5 min walk (warm-up) 30 min jog | 5 min walk (warm-up) 30 min jog | FINAL WORKOUT 5 min walk (warm-up) 30 min jog |