Wunning Woutine

Over the years I've done two very similar wogging routines to work back into jogging. Both times I learned the same thing. It's best if you see the schedule as a guide but make up your own routine as you go along.

One thing I decidedly don't like about both wogging programs is that they boast fast results and urge weekly improvements. Just as when I was 18, now 33, my body does not like being told when to move up in difficulty. And listening to my body has been the only successful tactic I've maintained.

That being said. Here is the "schedule" I have been following. Many things get changed along the way depending on how I feel and notice I have eliminated the "Weeks" and replaced them with "Levels." I will explain more below.

At the risk of sounding like Shel Silverstein, I'll call this my - 
Wunning Woutine:

Level 1: Walk at a brisk pace for 30 minutes. (enough to maintain a steady but elevated heart rate)

Level 2: Walk at a brisk pace for 3 minutes, jog for 1, repeat for 31 minutes (3 minutes of walking at the beginning and at the end)

Level 3: WABP (Walk At Brisk Pace) for 2 minutes, jog for 1. Do this to fill 32 minutes (2 minutes of walking at the beginning and at the end)

Level 4: WABP for 3 minutes, Jog for 2, continue for 28 minutes. (the time is decreased because the total run time in level 3 is ten minutes. I don't like to jump from ten to 12 on the same day that I increase my running minutes)


Level 5: WABP for 4 minutes then Jog 2/walk 2, repeat for 24 minutes.

Level 6: WABP for 4 minutes then Jog 2/walk 2, repeat for 28 minutes.

Level 7: WABP for 4 minutes then Jog 2/walk 2, repeat for 32 minutes.

Level 8: WABP for 5 minutes then Jog 3/ walk 2, repeat for 25 minutes. (total run time decreases again to work on stamina)


Level 9: WABP for 5 minutes then Jog 3/ walk 2, repeat for 30 minutes.

Level 10: WABP for 4 minutes then Jog 4/ walk 2, repeat for 22 minutes.

Level 11: WABP for 4 minutes then Jog 4/ walk 2, repeat for 28 minutes.

After Level 11 it is really up to the jogger to try and eliminate the walking breaks. One way to do this is to jog as long as you can and walk when you get winded, walking for no longer than 2 minutes at a time. When you can no longer jog more than a minute, call it quits for the day. You will see the accumulated jog time increase slowly.

I can stay at a level for three weeks sometimes. It is never good to move up before you are ready. Here are some rules I live by.

1) Always make an effort - Even if you are on Level 11, doing a few days at Level 1 won't hurt. THERE IS NO SUCH THING AS A WASTED WORK OUT! When you are done remind yourself that you made an effort and that's all that matters.

2) Never set an "End Goal." Being physically fit won't last if you're only doing it to fit into this dress or that shirt. Success happens on a daily basis and so do failures. Think of fitness as a life-long achievement and take all the ups and downs in stride. There are no "end goals" because fitness never ends.

3) When you feel like you can move up a level, give yourself one more day in the level you're at.  This may have you chomping at the bit to try the next level, but there's nothing wrong with that! Looking forward to a challenge is what keeps us motivated. Rather than earning a reward with hard work, why not earn your hard work with easy work? This is a great way to remind yourself that you are now a life long achiever.

4) There is no shame in starting over! If you decide to run at a faster pace, moving down in levels can help the transition. If you get sick or injured, coming back is coming back, no matter where you begin again.

5) Take steps, small ones. While a goal is a net that catches a ball and keeps it trapped, a step is something we take on our way to something else. Giving yourself a "next step" is a great way to motivate. Rewarding steps is fun too! Just don't let your rewards be a detriment to your work out. (food and candy are out, but new work out gear, a pedicure, some new music or even a few extra hours of sleep are great rewards! ... a cocktail never hurt either!)

That's all I have for today.
Happy Running World!