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)  Alternate2 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)  Alternate3 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)  Alternate10 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)  Alternate20 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