Beginner Jogging Exercise Plan

So, you are ready to start jogging, right? Great! Follow this jogging exercise plan to get started!

First – Let’s set a goal!

You goal can be: –

  • To lose weight
  • To improve your overall health
  • To improve your physical fitness
  • Maybe you want to enter a jogging event with the family
  • Or, To keep on exercising and having fun doing it!

These are all GREAT goals. These maybe your ultimate or your long term goals. And you should also set up, some short term goals as well.

jogging training

jogging training

A great example would be….

How far you intended to jog – Maybe you want to jog for 1 km in 2 weeks
To jog for 5 minutes with ease – A realistic goal you can commit to
To increase your distance by 400m every 2 weeks

Set yourself an easy goal that subsequently leads to your long term goal. A goal that you know you can achieve and set them often! The more goals you achieve the more motivated you will be.

And don’t worry this is YOUR goals; you can change it, anytime you want.

So set up your goals.


Good job!

Goal: To Jog for 20 minutes

Do you want to see the noticeable difference in your fitness, endurance or perhaps losing those weight? Try jogging for 20 minutes, 3 – 4 times a week.

And you need to have a plan.

I show you how you, can jog for 20 minutes.

However, this is just a guideline, you can adjust according to meet your needs, nothing here is carve in stone.

Jogging Plan

Step #1 – The Walking Program:

This plan is to help you, adjust to your jogging life. By helping your heart and muscles to get use to exercising.

Main Goal: Being able to walk 30 minutes for 3 – 4 times a week.

Purpose of Goal: To get the habit of exercising and improve your fitness gradually.

Step #2 – Start Walking And Jogging:

This is a simple 6 weeks program, that you can do to slowly let your body getting use to jogging. Better to start slow and progress, than to start fast and getting injured. You will likely to get discourage and stop exercising all together.

Main Goal: By the end of this program, you’ll be able to jog for 20 minutes.

Purpose of Goal: Increase your stamina gradually while minimizing the risk of getting injured.

Step #3 – Maintain your fitness and add varieties:

While you can jog for 20 minutes, you need to jog as least 3 – 4 times a week to really see a noticeable difference in your fitness or losing the weight you are aiming for.

And by adding some other exercises (Swimming, Cycling, Table Tennis, Speed Training, etc), you’ll be more incline to continue exercising.

Adding more varieties onto your weekly exercise will break the monotones jogging routine, and prevent boredom.

Main Goal: Add other forms of exercise, for more variations to your workout.

Purpose of Goal: Maintaining your fitness while keeping you motivated to continue exercising.

Adding Varieties To Your Jogging Week “Adding Fun To Your Workout!”

These are some other training and exercises that helps you improve your fitness, stamina, speed and adding some variation in your exercise. Adding some variation and new jogging exercise routine, keeps your workout fun.

Other training and exercise include: –

  • Cross-Training
  • Aqua Jogging
  • Interval Training
  • Fartlek Training

*Please note: Interval Training and Fartlek Training, requires some basic fitness level before embark on the training. As these requires you to increase your pace more than your normal jogging speed.

Having A Jogging Exercise Log Book

Having a jogging or training log book is good. You can jot down everything that happens while you jog, such as, how many minutes you cover today or what happens during your jog. This is a great way to keep on track of your goals.

It also gives you inspiration and sometimes memorable moments that you encounter while jogging.

It can give you the strength you need when you look back on your achievements, during some “Down-days”.

Here’s an example of what you can write in a Jogging Exercise Log Book.

Mix your Jogging Exercise With Cross-Training

Cross-training such as, Swimming, Cycling, Incline Skating (Rollerblading) will not only add varieties but will help you to balance up your muscle and develop a new set of skills. Studies have shown that mixing your routine exercise with cross-training will minimize the risk of injuries resulting from imbalance muscles.

And will add some fun to your jogging week.

Aqua Jogging: “Changing The Environment!”

Aqua jogging, simply means jogging in water. There are two ways of doing it: –

You can jog in a shallow pool (preferably within your chest level)
Have a buoyancy device such as float or “aqua belt” and jog in a deeper pool. The buoyancy device helps you to stay upright and afloat.

This is great if you are recovering from an injury and want to improve your fitness before actually returned to jogging. As there is no impact from this exercise, you won’t injure your feet.

And is also an alternative way to maintain your fitness while adding some fun in your workout.

And believe me, it’s not as easy as it looks…. but its fun!

Interval Training / Running Interval: “Can Help You To Lose Weight!”

This is useful if you want to increase your timing for races or you are entering a running event. But if you are not planning to enter a race there are still advantages that you can benefit from this training.

Like: –

  • Losing excessive fat
  • Increase your metabolism
  • Increase your endurance threshold

How it’s done?

These are basically sprinting for a set of time and a recovery period of 30-60 seconds and after which you repeat the process.

Fartlek – Speed play: Adding some “Play” In Your Jogging Exercise!

This is a preferred choice for not only beginners but season marathoners. Speed Play also famously known as “Fartlek” in Swedish, is much more flexible than interval training.

Because you can speed up and slow down (to catch your breath) at any point you wish without the need for timing.

This is why beginners love it.

Bottom Line:
Once you start enjoying jogging exercise and see the incredible difference in your body (Example: Losing weight, improved health, become physically fitter), you’ll be more than happy to stick with jogging.

And by adding some exercises in the mix, you also can have some fun!

Exercises doesn’t have to be all serious, add some fun and you’ll incline to exercise!

NOTE: Before doing any exercises, it is advisable to consult your physician or doctor.

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