This is now my main form of exercise 3-4 days per week.  With a “bum” knee, I am not able to run for long distances.  But by combining walking with a little jogging it allows me to burn more calories than just walking while not overdoing my knee joints. 

I often do this combination on softer surfaces like a track or trail.  This is also a good plan for people trying to “ease” into jogging.  It’s best to do this in small doses instead of just “jumping” from walking to jogging.

Week One:

Monday: Warm up and either today or Wednesday warm up 5-10 minutes then time yourself on 1 mile.  Try hard on your effort but remember to pace yourself and not start out too fast.  Make sure to cool down another ½ mile or more walking.    If you are starting to jog a little you can try jogging straight a ways and walking turns.  Or you can do same thing with power walking on straights and walking normal on curves. Stretch good at the very end.

Tuesday: Stretch and strengthen day.  Some people like a set routine at a gym or use an exercise video.    My 50 plus Fit and Fun video, has a 25-minute easy strengthening workout on it. Call 541-4500 for information.

Wednesday: Either an easy 30 minute aerobic workout, or do the timed mile workout if you missed it on Monday.

Thursday: Try an alternative workout, of circuit training, or kick boxing class etc.
See circuit training workout in workout section.

Friday: Off day

Saturday: Walk and or easy jog 30-45 minutes.  Or if you like to count miles up your longest walk/jog by ½ mile.   Stretch good afterwards.   You might want to do 15 more minutes of strength training, or save for Sunday.

Sunday: off or do 15-25 minutes of strengthening/stretching exercises.
And get caught up with journal.  Make a list of a few goals you’d like to accomplish this month.

Week Two:

Monday:  Warm up 5 minutes and stretch.  Then alternate 2 minutes of easy walking or (easy jogging) with 2 minutes of faster paced walk/jog Repeat this 3 to 4 times. Then cool down easy 5-10 more minutes before stretching. (If you are just starting to jog, you can alternate the 2 minutes of jogging with 2 minutes of fast walking.)

Tuesday:  Good 30-40 minute strength workout.  Or you may want to try a 50 plus type of class that mixes aerobics with strength training.   If you workout at home, go through 4-6 different strength exercises and do 2 to 3 sets of each.  Then repeat.  Stretch good

Wednesday:  Easy 30-35 minutes of walking, jogging or mix of the two.

Thursday: Alternative workout, or strength training again. Only do one rotation of 4-6 stations 3 sets of 10 each.

Friday: Off rest day.   You might want to try treating yourself to a massage, or manicure .
Saturday:  If last weekend’s walk/jog was your longest, then keep today’s distance the same.  If you felt it was easy you could try upping the distance by ½ mile again.

Sunday: Choice.  You may need another day off.  If you missed a workout, then make up day today.

Week Three:

Monday: Hill Circuit workout.  Warm up 5 minutes then stretch your calves and hamstrings good.  Find a good hill that is fairly long. 150-200 yards long.  Walk up hill to top at a good effort. Come back down hill easy then do ½ way up hill at a faster effort. Then back down, stretch another minute then repeat the workout 2 to 4 more times.  If you walk/run a hilly course you could do this and just do the longer hills at a steady pace, and shorter hills quicker.    If you have sore Achilles tendons, you may want to skip the hills and do 2 minute pickups then 1 minute pick up with one minute rest between 3-4 times.  Stretch out good at the end.

Tuesday: Stretch and strength day.  Do 8-10 repetitions and 3 sets of each exercise. In-between each set stretch for 1 minute.

Wednesday: Steady 2-3 miles of walking/jogging.

Thursday: Strength day.  Lift a little heavier but do just 6-8 repetitions 2 or 3 sets.

Friday: Off day

Saturday: Longer run/walk.   Or do the same distance as last week, but on a tougher course.

Sunday: Off or makeup day.

Week Four:

Monday: Warm up ¼ mile or 3-4 minutes then stretch good.  Do 3 x 400 meters at a good steady pace pushing a little.  In-between each 400 walk/jog a 200 easy (1/2 lap) then do a 800 (1/2 Mile) at a little faster pace than you normally keep on a good 3 mile effort, then walk ¼ mile then do 3 x 400 meters again.  If you just want to do this on road with stop watch do 3 x 2 minute pick ups with 1 minute easy between, then 1 x 4 minute pick up followed by 2 minutes easy then repeat the 3 x 2 minute pick ups.

Tuesday: Easy 15 minute aerobic walk/bike etc. then one set of 12 reps on 6 exercises, then 25 crunches.

Wednesday: 30 minute of something aerobic

Thursday; 45 minutes of strengthening and stretching exercises.  Or go take a class or do exercise video.

Friday: off rest day

Saturday: Long walk/jog up it ½ mile.  Stretch good afterwards

Sunday: Off or if you have missed a workout, do another type of aerobic workout like stationary bike or outdoor biking.
   Catch up in your journal. 

Week Five:

Monday: If you haven’t weighed in a few weeks, weigh yourself.  Then do 2-4 miles and within your workout do a ladder workout of 1-1-2-3-2-1-1.  Do the 1 minute pick up then jog or walk easy, that same time so when you do the 3 minute pick up take three minutes easy recovery before the 2 minute pick up.  Cool down good then stretch.

Tuesday: Today up your repetitions to 12 reps and do 3 sets of each.  Stretch between exercises 2 minutes.

Wednesday:  Easy 30 minute workout or off if you need a rest day.

Thursday: Try a different workout, like TaiChi, or stretch class etc.

Friday: Short workout if you have missed a few days this week.  20 minute fast walk then 4-5 minutes of stretching
 
Saturday: Fairly long walk/jog but not your longest.  If your longest is 5 miles then take it back to 4 or 4 ½ today. 

Sunday:    Maybe a slower walk etc with a friend or family member. 

Week Six:

Monday:  Short speed work today.  Warm up for ½ mile to one mile, Then stretch hamstrings and lower calve muscles.  Then do two sets of 3 or 4 times 45-second pick-ups with one-minute easy walk/jog between.  Take 4 minutes between sets and do another set of 3-4 45 seconds or even try shorter 30-second pick-ups. 

Think of good form with arms and keeping good posture etc.  Cool down 5 to 10 minutes easy and stretch out for at least 5 minutes. If you have any nagging hamstring problems don’t push the pace too fast, and you may want to make the pick up longer like 1 minute and only do 3 in each set.  

Sprinting burns off lots of calories and fun to try, but is harder on your muscles and can lead to pulled muscles if you are not warmed up and stretched out good.

Tuesday: Do 4-7 strength exercises 3 sets of 8 reps and stretch good in-between each set.

Wednesday: Easy 2 miles and stretch good.  Maybe treat yourself to a massage tonight. It’s good to go to a licensed massage therapist and use someone who has worked on someone you know.

Thursday: Choice day

Friday: 20 minutes easy if you have missed a day or two this week.

Saturday: Today you might want to either A. Go time yourself on one mile again at the same track or trail to see if you are faster.  Or B. Do a long walk/run and save the timed mile for next Monday.

Sunday: Off rest day.    Look over journal to see where you have improved. Write down 4 positive things you have done for your health this month.