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.
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.
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.
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.
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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