Training Schedules
1) It is essential for your training progress not to train on consecutive days. By having a day
off your muscles will recover more easily and aches and pains will be minimized.
2) Do not over-do the pace of your run as we are inclined to get carried away as fitness
level increases.
3) Do not over-do the pace of your run as we are inclined to get carried away as fitness
level increases.
4) Run/Jog on grass if possible, as this helps to cushion the impact.
5) Make sure you have a good pair of running shoes and if necessary add heel pads for
extra protection, to avoid discomfort in the lower back, ankles, knees or feet.
6) It is important to warm-up in your tracksuit with a walk or jog and stretch to loosen
joints and muscles, and then start your training at a slow pace initially.
Schedule 1 - Walkers
Day 1: Walk 25 mins. (moderate pace).
Day 2: As for Day 1 or alternative day's exercise, i.e. aerobics, swimming, cycling, team
games etc.
Day 3: Walk 30 mins. (slightly faster than Day 1).
Schedule 2 - Runners/Beginners
Day 1: Walk 10 mins./stretch 5 mins. (warm-up); Jog 10 mins. easy pace; walk/stretch
10 mins.(cool-down).
Day 2: As for Day 1 or alternative day's exercise.
Day 3: Walk 10 mins./stretch 5 mins. (warm-up); Jog 15 mins., (slightly faster than Day 1)
walk/stretch 10 mins. (cool-down).
Schedule 3 - Runners/Reasonably Fit
Day 1: Walk/Jog 5 mins/stretch 5 mins. (warm-up); Jog 25 mins., walk/stretch 5 mins.
(cool-down).
Day 2: As for Day 1.
Day 3: Walk/Jog 5 mins./stretch 5 mins. (warm-up) Jog 25 mins., (slightly faster pace
than Day 1); walk/stretch 5 mins. (cool-down).
