Jogging For Beginners – Easy guide for “Jogging” – Charts

share medium Jogging For Beginners   Easy guide for Jogging   Charts

Last updated: August 1, 2013


Here are now some great charts that you can start with.

Pick the one that you would like to use according to your goal and time available.

Now, days that you don’t jog are rest days. Having rest days is very important for your recovery and injury prevention, please don’t ignore these rest days.

Your muscles actually build and repair themselves during these rest days.

You can do a cross-training (CT) on your rest days activity like biking, swimming, elliptical trainer. Do this at easy to moderate effort for 30 to 40 minutes. If you are feeling very tired or sore, take the day off.

The following chart is when your goal is to run an easy 30 minutes, five times a week. You will have accomplished this within six weeks.

I put minutes, and not a distance, because I think that is the easiest way to do it. As you get better, you should notice that within the same time that you are jogging, that you are jogging longer distances.

If you follow this chart you will reap the benefits of jogging, and you will create a good base for other goals, like a 5K or 10K race, a half marathon or a marathon.

Chart 5x30min Jogging For Beginners   Easy guide for Jogging   Charts

The next chart is for those of you who just don’t have so much time. If you are jogging three times a week, then that is also good. The only thing you would have to do, is increase your time, up to 45 minutes.

Chart 3xWeek Jogging For Beginners   Easy guide for Jogging   Charts

Now the following chart is also very good to follow if you have some time on the weekend. It will create an excellent base if you would like to conquer a half-marathon or marathon.

Chart 4xWeeklongRun Jogging For Beginners   Easy guide for Jogging   Charts

If you should start with “long-runs” on Sunday, then I would suggest to go jogging Monday very relaxed. Or to even let the Monday out, and go jogging Tuesday very relaxed.

I am using these charts myself, and for me they work, and I am quite sure they will for you as well.

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Although fitness is a passion of mine, I'm not a professional. Before you start your jogging, please pay a visit to your physician. Especially in case of the following conditions: Overweight, Heart problems, Completely untrained, Breathing problems, Chronic fatigue, Age over forty. - Disclosure of Material Connection: Some of the links in the post, or page above are “affiliate links.” This means if you click on the link and/or purchase the item, I will receive an affiliate commission so I can keep this site up. Regardless, I only recommend products or services that I believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.” Chris