Group A: (Novice Joggers and Power Walkers) Week 3 & 4 Training

Week 3



Mon: Walk 30 minutes (Easy/Med effort)

Tues: Run/Walk-20 minute Easy/Med effort walk-

1min jog, 1 min walk (for 15 additional minutes)-

15 minute Easy/Med effort walk

Wed: Off

Thurs: Run/Walk-15 minute Easy/Med effort walk-

1 min jog, 1 min walk (for 20 minutes)-

15 minute easy/med effort walk

Fri: Walk 30 minutes (Easy/Med)

Sat: OFF

Sun: Long Walk 60 minutes





Week 4



Mon: Walk 40 minutes

Tues: Run/Walk- 20 minute Easy/Med effort walk-
1min jog/ 1min walk- Do this for an additional 20 minutes

Wed: Off

Thurs: Run/Walk- 20 minute Easy/Med effort walk-
1min jog/ 1 min walk- Do this for an additional 20 minutes

Fri: Walk 35 minutes (Easy/Med)

Sat: Off

Sun: Long Walk 70 minutes.