The Jog Guide's Beginner Schedule

Something to help the newbie joggers get started. An easy to follow routine.

Everyone starts at the bottom One of the most inspirational things I learnt from Brian Tracy is that all successful people started where you are — at the very bottom; the people who are in the top 10% in any field, started at the bottom 10%.

Your first jog is going to be the worst it's ever going to get. Don't worry, there's nothing wrong with you. All of us started there, too. There are no shortcuts. When you see the jogger moving fluidly down the street without a care in the world, like he was taking a Sunday stroll, just remember that we was taking the exact same steps as you are and feeling the exact same emotions. Discomfort, pain, frustration, embarrassment. All of us have been there.

So forget about all that; everyone is a beginner in everything they do before they get good at it. Don't let it the resistance deter you from jogging. If you follow (at least roughly) the jogging schedule we provide in this article, you should be progressing steadily and effectively, towards becoming a regular jogger. You be one of those people you always see, exercising with grace and enjoying themselves.

What follows is a four week schedule for you to get started, from and absolute beginner who hasn't worked out in years, to a consistent, regular jogger.

Week 1

  • Workout 1: Walk 10 minutes. Then, for the next 10 minutes, alternate running for 1 minute with walking for 1 minute. Walk 10 minutes.

  • Workout 2: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 1 minute with walking for 1 minute. Walk 5 minutes.

  • Workout 3: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 5 minutes.

  • Workout 4: Walk 5 minutes. Then, for 21 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 4 minutes.

Week 2

  • Workout 1: Walk 5 minutes. Then, for the next 20 minutes, alternate running for 3 minutes with walking for 1 minute. Walk 5 minutes.

  • Workout 2: Walk 5 minutes. Then, for the next 21 minutes, alternate running for 5 minutes with walking for 2 minutes. Walk 4 minutes.

  • Workout 3: Walk 4 minutes. Then, for the next 24 minutes, alternate running for 5 minutes with walking for 1 minute. Walk 2 minutes.

  • Workout 4: Walk 5 minutes. Then, for the next 22 minutes, alternate running for 8 minutes with walking for 3 minutes. Walk 3 minutes.

Week 3

  • Workout 1: Walk 5 minutes. Jog 10 minutes. Walk 5 minutes. Jog 5 minutes. Walk 5 minutes.

  • Workout 2: Walk 5 minutes. Jog 12 minutes. Walk 3 minutes. Jog 5 minutes. Walk 5 minutes.

  • Workout 3: Walk 10 minutes. Jog 15 minutes. Walk 5 minutes.

  • Workout 4: Walk 6 minutes. Jog 18 minutes. Walk 6 minutes.

Week 4

  • Workout 1: Walk 5 minutes. Jog 20 minutes. Walk 5 minutes.

  • Workout 2: Walk 5 minutes. Jog 22 minutes. Walk 3 minutes.

  • Workout 3: Walk 3 minutes. Jog 25 minutes. Walk 2 minutes.

  • Workout 4: Jog 30 minutes.

So there you have it, in four months, for no more than 30 minutes per workout, 4 workouts per week, you can go from absolute newbie to regular jogger.

I know that it looks daunting to begin, but it's quite easy and enjoyable when you've started the schedule. If you were to write down and schedule everything you do in the day, you'd feel overwhelmed by it, too. But you get through the day just fine — because you just get up and do it. It just becomes a part of your everyday life, something you don't ever bother thinking about.

That's where you should be aiming to get with your jogging. That it's just something you do regularly, like going to the toilet or sitting down for a meal. If you don't do it, it will feel strange and out of place, like there's something missing from the day. You don't want it to be a choir or something you think about doing and dread doing. You want it to positively blend in with everything else that happens throughout your day.

So, get started, enjoy, and we'll see you next time!