Goal: Gradually build up from walking to comfortably jogging for at least 20 minutes 3x per week

Equipment: Running shoes and a set of dumbbells

Workout per week: 5 total (3x walk/jogs, 2x living room strength training) 

Ideal Training Environment: Outside / living room 

Length: 12 weeks (Phase 1 – 6 weeks, Phase 2 – 6 weeks)

If you don’t consider yourself a runner, figuring out a way to start is not easy and most people try to do too much too soon. This program lays out a thoughtful and progressive approach to accumulating walking and jogging volume gradually. It also includes a full-body resistance training program you can do in your living room with a set of dumbbells.

If you’ve never done a comprehensive walk/jog/lifting programs, this will be an absolute game changer for both your strength and your cardiovascular development.

Each walk/jog session will take you 30 minutes. Throughout the program, you’ll progressively jog more and walk less, eventually working your way towards 60 minutes of jogging in a week. You’ll notice that you won’t be jogging any more than 2 minutes at a time for nearly the first 4 weeks. Remember that with this type of training, we’re not only challenging our muscles and cardiovascular system, but also our bones, joints, and connective tissue. Follow the plan. Enjoy the process. And really pay attention to how you’re feeling, especially after your walk/jogs when you’re producing those natural feel-good chemicals.

As always, here if you need me. Feel free to drop me a note on IG @BandanaTraining or in our Facebook Group (Bandana Training Club).

Go get ‘em tiger,
Rob

Here’s our weekly training calendar:

Feel free to move your training days around if necessary, but try to follow the same cadence of non-consecutive runs and lift.

As for Tuesday and Thursday…

Day 1

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Knee Hugs
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Hip Thrusters
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 60s
A2)
Half Kneeling Curl to Press
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 60s
A3)
Chainsaw Row
 
Sets: 3
Reps: 10/s
Tempo: Medium
Rest: 60

B Block

Exercise Video
B1)
Step Forward Lunges
 
Sets: 3
Reps: 10/s
Tempo: Medium
Rest: 60s
B2)
Tall Kneeling DB Curl
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 60s
B3)
Pushups (Hands Elevated, on the Floor, or Feet Elevated)
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Lying Straight Leg Raise
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 30s
C2)
Windshield Wipers
 
Sets: 3
Reps: 6/s
Tempo: Medium
Rest: 30s

Day 2

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Knee Hugs
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:

A Block

Exercise Video
B1)
Goblet Squat (Heels Elevated)
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 60s
B2)
Lateral Raise – Top Half
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 60s
B3)
Bent Over Rows
 
Sets: 3
Reps: 10-12
Tempo: 3 sec Pause at Top
Rest: 60s

B Block

Exercise Video
A1)
Single Leg RDL’s
 
Sets: 3
Reps: 10/s
Tempo: Medium
Rest: 60s
A2)
Skull Crushers
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 60s
A3)
Pushups (Hands Elevated, on the Floor, or Feet Elevated)
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 60s

C Block

Exercise Video
C1)
Weighted Situp
 
Sets: 3
Reps: 10-12
Tempo: Medium
Rest: 30s
C2)
Sideplank Thread the Needle
 
Sets: 3
Reps: 10/s
Tempo: Medium
Rest: 30s