Jogging Program The following Jogging Program must be used for those participants who want to start jogging, or for those that would like to progress their jogging distance. If the participant wishes to increase their distance then it is up to the mentor to progress the participant from any segment of the program as they feel fit. It is extremely important that the guidelines of the jogging program are adhered to, this is a time proven formula to help a jogger from walking to jogging 5km, 10 km, and even marathon distance. Before the participant may begin jogging, they must have been walking 45 minutes, 3 to 5 days per week. Jogging program: WEEK BRISK WALK JOGGING BRISK WALK Days per week minutes minutes minutes 1 5 10 30 3 2 5 15 25 3 3 5 20 20 3 4 5 25 15 3 5 5 30 10 3 6 5 35 5 3 7 5 40 5 minutes slow walk 3 8 5 45 5 minutes slow walk 3 9 5 30 10 4 10 5 35 5 4 11 5 40 5 minutes slow walk 4 12 5 45 5 minutes slow walk 4 13 5 30 10 5 14 5 35 5 5 15 5 40 5 minutes slow walk 5 16 5 45 5 minutes slow walk 5 You may now progress to the Long distance program Please note the following important guidelines: Frequency: Note that when the frequency is increased the duration is decreased, and then the duration is built up once again. 1. Exercise 3 days per week from week 1 to week 8. 2. Exercise 4 days per week from week 9 to week 12. 3. Exercise 5 days per week from week 13 to week 16. 2 days rest is important for recovery purposes. Do not rest 2 days in a row, but rather space out the days of rest during the week. Duration: 1 You may increase your jogging time by a maximum of 5 minutes per week. 2 If the participant is not comfortable with increasing the duration by 5 minutes for a particular week, then keep them at that same duration. You do not have to be increased every week. 3 Emphasize the point that it is extremely important not to go faster than the prescribed progression per week. It is good sense to rather go slower than the prescribed progression, if necessary. 4 The participant can stop and maintain at any stage of the program, that they feel comfortable. In other words they may want to maintain their jogging at 3 days per week for 30 minutes, and this is acceptable. 5 It is important to note that the jogging program is progressed according to time and not distance. 6 Those participants who would like to progress beyond 45 minutes, 5 days per week, need to follow the "Long Distance Program." Intensity: 1. The guidelines according to RPE (Rate of Perceived Exertion) and THR (Target Heart Rate) must be strictly adhered to. 2. The exercise diary must be completed and returned to the mentor for progress. If the diary is not present and completed, do not progress the participant. The mentor must have a clear understanding of how they are doing before progressing the jogging program. This is in the interests of the client as you do not want them to get injured. One of the greatest causes of injury is progressing TOO MUCH, TOO FAST, TOO SOON. Long Distance Program: 1. This program is designed for those participants that wish to further increase their jogging distance. 2. The program will allow the individual to build up to distances of 13.1 miles(1/2 marathon) and 26.2 mile (marathon distances). 3. It is a continuation of the Jogging Program, however a single longer run/jog must be introduced per week. The jogging program is progressed according to time, whereas the Long distance Program is progressed according to distance. 4. The total weekly distance is important to track. 5. Jog only 5 days per week, and one of your rest days must be the day after your long jog/run. 6. Avoid doing TOO MUCH, TOO FAST, TOO SOON. 7. This is a 9 month marathon training program. If followed carefully, you will complete the distance comfortably. Long Distance Program: WEEK DAYS/WEEK LONG RUN TOTAL WEEKLY Remaining miles (miles) MILEAGE for the week 1 5 5 20 15 2 5 6 22 16 3 5 5 20 15 4 5 6 22 16 5 5 6 22 16 6 5 7 24 17 7 5 6 22 16 8 5 7 24 17 9 5 7 24 17 10 5 8 26 18 11 5 7 24 17 12 5 8 26 18 13 5 9 26 17 14 5 11 28 17 15 5 9 26 17 16 5 11 28 17 17 5 11 28 17 18 5 13 30 17 19 5 11 28 17 20 5 13 30 17 21 5 13 30 17 22 5 15 32 17 23 5 13 30 17 24 5 15 32 17 25 5 15 32 17 26 5 17 35 18 27 5 15 32 17 28 5 17 35 18 29 5 15 35 20 30 5 20 40 20 31 5 15 35 20 32 5 13 30 17 33 3 10 25 15 34 3 8-10 20 10-12 35 4 days rest prior to marathon MARATHON Some important points: 1. Have complete rest 4 days before marathon day. 2. You need to taper your mileage the last 2 weeks prior to the marathon. This will allow complete muscle recovery. 3. This is your first marathon and therefore you do not need to do more than 40 miles in a week. 4. It is important to do 1 twenty-miler 5 weeks prior to the marathon. Do not do more as this will not allow sufficient recovery time before marathon day. 5. On marathon day wear running gear that you have been training in for a while, do not try anything new on marathon day. This includes carbohydrate replenishment gels. Try these during some long training runs to see how you enjoy and cope with them. 6. Always follow guidelines with regards to fluid replacement.