Training programme for Run/Walk (target 80 minutes)

It’s never too early. Here is the your brisk walk/jog programme to enjoying the Calcutta Run.

Week 1, 11th Feb

  1. Walk 30 min
  2. Walk 30 min, jog 3-5 min
  3. Walk 30 min, jog 3-5 min

Week 2, 18th Feb

  1. Walk 20 min, jog 5-7 min, walk 10 min
  2. Walk 20 min, jog 5-7 min, walk 15 min
  3. Walk 25 min, jog 7 min walk 10 min

Week 3, 25th Feb

  1. Jog 5 min, walk 25 min, jog 5 min
  2. Jog 5 min, walk 25 min, jog 7 min
  3. Walk 20 min, jog 7-10 min, walk 10 min

Week 4, 3rd March

  1. Walk 30 min, jog 7-10 min
  2. Jog 7-10 min, walk 30 min, jog 5-7 min
  3. Jog 7-10 min, walk 30 min, jog 5-7 min

Week 5, 10th March

  1. Walk 30 min, jog 5 min
  2. Walk 30 min
  3. Jog 5-7 min, walk 30min, jog 7-10 min

Week 6, 17th March

  1. Walk 35 min, jog 5-7 min, walk 10 min
  2. Jog 5-7 min, walk 35 min
  3. Jog 10 min, walk 30 min, jog 10 min

Week 7, 24th March

  1. Jog 7 min, walk 35 min, jog 10 min
  2. Jog 7 min, walk 35 min, jog 7 min
  3. Walk 20 min, jog 10 min, walk 10 min

Week 8, 31st March

  1. Jog 10 min, walk 30 min, jog 7 min
  2. Jog 10 min, walk 20 min, jog 10 min, walk 10 min
  3. Jog 10-15 min, walk 30 min, jog 7 min

Week 9, 7th April

  1. Walk 20 min, jog 5 min – 7, walk 10 min
  2. Walk 20 min, jog 5 – 7 min, walk 15 min
  3. Walk 25 min, jog 7 min, walk 15 min

Week 10, 14th April

  1. Jog 5 min, walk 25 min, jog 5 min
  2. Jog 5 min, walk 25 min, jog 7 min
  3. Walk 20 min, jog 10 min, walk 10 min

Week 11, 21st April

  1. Walk 30 min, jog 10 min
  2. Jog 10 min, walk 30 min, jog 5 - 7 min
  3. Jog 10 min, walk 30 min, jog 5 – 7 min

Week 12, 28th April

  1. Jog 10 min, walk 30 min, jog 10 min
  2. Walk 60 min
  3. Walk 30 min, jog 10-12 min, walk 10 min

Week 13, 5th May

  1. Jog 13 min, walk 30 min, jog 7 min
  2. Jog 13 – 15 min, walk 40 min
  3. Walk 40 min, jog 13-15 min

Week 14, 12th May

  1. Jog 15 min, walk 50 min
  2. Walk 60 min, jog 10 min
  3. Jog 15 min, walk 50 min

Always make sure you are warmed up before you jog!