45 Days to 45 Minutes

Purpose:  to be able to jog for 45min without stopping

Time Period:  45 days (12 weeks)

Weekly Requirement:
-4 days
-45 to 60 minutes/day

Consult a physician before beginning this exercise regimen.

Week 1: 4 days
Each day walk 45 minutes.

Week 2: 4 days
warm up: walk 15 minutes
walk 4 minutes/jog 1 minute (repeat 5x)
cool down: walk 5 minutes

Week 3: 4 days
warm up: walk 15 minutes
walk 3 minutes/jog 2 minutes (repeat 5x)
cool down: walk 5 minutes

Week 4: 4 days
warm up: walk 15 minutes
walk 2 minutes/jog 3 minutes (repeat 5x)
cool down: walk 5 minutes

Week 5: 4 days
warm up: walk 15 minutes
walk 5 minutes/jog 5 minutes (repeat 3x)
cool down: walk 5 minutes

Week 6: 4 days
warm up: walk 10 minutes NOTICE TIME CHANGE
walk 3 minutes/jog 7 minutes (repeat 3x)
cool down: walk 5 minutes

Week 7: 4 days
warm up: walk 10 minutes
walk 5 minutes/jog 10 minutes (repeat 2x)
cool down: walk 5 minutes

Week 8:
warm up:         walk 10 minutes
cool down:      walk 5 minutes

Day 1: walk 8 minutes/jog 12 minutes/walk 2 minutes/jog 8 minutes
Day 2: walk 6 minutes/jog 14 minutes/walk 3 minutes/jog 7 minutes
Day 3: walk 4 minutes/jog 16 minutes/walk 4 minutes/jog 6 minutes
Day 4: walk 2 minutes/jog 18 minutes/walk 5 minutes/jog 5 minutes

Week 9:
warm up:        walk 10 minutes
cool down:      walk 5 minutes

Day 1: walk 10 minutes/jog 20 minutes
Day 2: walk 8 minutes/jog 22 minutes
Day 3: walk 6 minutes/jog 24 minutes
Day 4: walk 4 minutes/jog 26 minutes

Week 10:
warm up: walk 10 minutes
cool down: walk 5 minutes

Day 1: walk 12 minutes/jog 28 minutes
Day 2: walk 10 minutes/jog 30 minutes
Day 3: walk 8 minutes/jog 32 minutes
Day 4: walk 6 minutes/jog 34 minutes

Week 11:
warm up: walk 10 minutes
cool down: walk 5 minutes

Day 1: walk 4 minutes/jog 36 minutes
Day 2: walk 2 minutes/jog 38 minutes
Day 3: walk 5 minutes/jog 40 minutes
Day 4: walk 3 minutes/jog 42 minutes

Week 12: 1 Day!!!
warm up:         walk 10 minutes
workout:          jog 45 minutes
cool down:      walk 5 minutes

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