Walk-to-Jog Program

Average Weekly Training Hours 04:44
Training Load By Week
Average Weekly Training Hours 04:44
Training Load By Week

The user of this plan is a beginner runner or is returning to running after a long lay off or injury. The program is targeted to individuals who want to maximize their fitness and calorie burn potential and are willing to commit to 5-6 exercise days a week. This is the first phase of establishing a strong platform from which to begin continuous running. This program will include progressions in running, strength, flexiblity and core workouts. Be sure to check with your physician prior to beginning this or any exercise program.

Sample Day 1
0:04:59
MotionPrep 1

Motion Prep 1: Active motion warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep1

Sample Day 1
0:19:59
AA Strength (fs6)

Functional focus: After you are warmed up do 1 set of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 12-15 reps at 50-60% of your 1RM. See sample: http://tinyurl.com/fitstop6

Sample Day 1
0:10:00
Stretching 1 (basic 5)

Stretch the basic five: Hamstrings, quads/hip flexors, calves, lats and chest. See link for samples at: http://tinyurl.com/stretch5

Sample Day 1
0:19:59
E begin Walking in zone 2

Walk with your heart rate in zones 1 & 2. Vary your grade (incline) and speed throughout the workout. Keep heart rate in zone 2 for 2-5 minutes at a time and slow down for 2-3 minutes in zone 1. Maintain your 'Good' form the whole time.

Sample Day 2
0:19:59
Recovery: Active Life

Active recovery day. Fun activities or stretching program are encouraged today. More importantly try to incorporate physical activities that fold into your dailys schedule. For example: taking stairs, parking farther away, dog walk, after dinner/lunch stroll, etc.

Sample Day 3
0:04:59
MotionPrep 1

Motion Prep 1: Active motion warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep1

Sample Day 3
0:25:00
E begin Walking in zone 2

Walk with your heart rate in zones 1 & 2. Vary your grade (incline) and speed throughout the workout. Keep heart rate in zone 2 for 2-5 minutes at a time and slow down for 2-3 minutes in zone 1. Maintain your 'Good' form the whole time.

Ken Nicodemus
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Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.