Walk - Jog Program

WALK: < 6km/h    |    JOG: 8km/hr   |   RUN: > 12km/hr

Level 1 Walk 2 minutes / jog 1 minute – repeat for 21 minutes

Level 2           Walk 2 minutes / jog 2 minutes – repeat for 20 minutes

Level 3           Walk 1 minute / jog 1 minute – repeat for 20 minutes

Level 4           Walk 1 minute / jog 2 minutes – repeat for 21 minutes

Level 5           Walk 1 minute / jog 2 minutes – repeat for 24 minutes

Level 6           Walk 1 minute / jog 3 minutes – repeat for 24 minutes

Level 7           Walk 1 minute / jog 5 minutes – repeat for 25 minutes

Level 8           Walk 1 minute / jog 6 minutes – repeat for 28 minutes

Level 9           Jog for 20 minutes

Level 10         Jog 3 minutes / run for 2 minutes – 20 minutes

Level 11         Jog 2 minutes / run for 5 minutes – 28 minutes

Level 12         Run full 5km – 30 minutes

PAIN RULE

a) If sore during the Walk: Take 2 days off and drop down 1 level

b) If sore during Jog/Run: Take 1 day off and drop down 1 level

c) If sore after workout only, but pain resolves in 24hrs: Stay at the same level

Providing healthcare with our osteopaths near me in Hawthorn, Hawthorn East, Kew, Balwyn, Canterbury, Camberwell, Camberwell East, Richmond, Malvern and Glen Iris.