10-week jogging plan Grete Waitz

• Pick three days of the week and make sure there is at least one day of rest between two days of exercising
• Each session begins with warming up and ends with stretching
• The notation 7:30 min/km means 7 minutes and 30 seconds per kilometre
• It is better to jog slower than to jog too fast
• Test your shape with the Cooper test unless you are completely out of shape

Week 1

Day 1	Jog 6–8 × 100 m, walk 100 m in between Speed: 40–45 sec/100 m when jogging
Day 2	Jog 8 × 100 m, walk 100 m in between Speed: 40–45 sec/100 m when jogging
Day 3	Jog 6–8 × 100 m, walk 100 m in between Speed: 40–45 sec/100 m when jogging

Week 2

Day 1	Jog 100 m, walk 100 m – four times Jog 200 m, walk 200 m – twice Jog 100 m, walk 100 m – twice Speed: 40–45 sec/100 m when jogging
Day 2	Jog 100 m, walk 100 m – four times Jog 300 m, walk 300 m Jog 100 m, walk 100 m – four times Speed: 40–45 sec/100 m when jogging
Day 3	Jog 100 m, walk 100 m – four times Jog 200 m, walk 200 m – twice Jog 300 m, walk 300 m Jog 100 m, walk 100 m Speed: 40–45 sec/100 m when jogging

Week 3

Day 1	Jog 200 m, walk 200 m – twice Jog 300 m, walk 300 m – twice Jog 500 m Speed: 40 sec/100 m when jogging
Day 2	Jog 200 m, walk 200 m – four times Jog 500 m, walk 300 m – twice Speed: 40 sec/100 m when jogging
Day 3	Jog 200 m, walk 200 m – twice Jog 500 m, walk 300 m Jog 300 m, walk 300 m – twice Speed: 40 sec/100 m when jogging

Week 4

Day 1	Jog 500 m (approx. 7:30 min/km), walk 300 m Jog 1 km (approx. 7:30 min/km), walk 500 m Jog 500 m (approx. 7:30 min/km)
Day 2	Jog 1 km (approx. 7:30 min/km), walk 500 m Jog 1 km (approx. 6:40 min/km), walk 500 m Jog 500 m (approx. 7:30 min/km)
Day 3	Jog 2 km (approx. 7:30 min/km), walk 500 m Jog 1 km (approx. 7:30 min/km)

Week 5

Day 1	Jog 1 km (approx. 7:30 min/km), walk 500 m Jog 1 km (approx. 6:40 min/km), walk 500 m Jog 1 km (approx. 7:30 min/km)
Day 2	Jog 2 km (approx. 7:30 min/km), walk 500 m Jog 1 km (approx. 6:40 min/km)
Day 3	Jog 3 km (approx. 7:30 min/km)

Week 6

Day 1	Jog 1 km, walk 500 m Jog 1 km, walk 500 m Jog 1 km Speed: approx. 6:40 min/km when jogging
Day 2	Jog 2 km, walk 500 m Jog 2 km Speed: approx. 6:40 min/km when jogging
Day 3	Jog 3 km (approx. 6:40 min/km), walk 500 m Jog 1 km (approx. 7:30 min/km)

Week 7

Day 1	Jog 1 km (approx. 7:30 min/km) Jog 2 km (approx. 6:40 min/km) Jog 1 km (approx. 7:30 min/km)
Day 2	Jog 1 km (approx. 7:30 min/km) Jog 1 km (approx. 6:40 min/km) Jog 1 km (approx. 7:30 min/km) Jog 1 km (approx. 6:40 min/km) Jog 1 km (approx. 7:30 min/km)
Day 3	Jog 1 km (approx. 7:30 min/km) Jog 2 km (approx. 6:40 min/km) Jog 1 km (approx. 7:30 min/km)

Week 8

Day 1	Jog 1 km (approx. 6:40 min/km) Jog 1 km (approx. 7:30 min/km) Jog 2 km (approx. 6:40 min/km)
Day 2	Jog 1 km (approx. 6:40 min/km) Jog 1 km (approx. 7:30 min/km) Jog 1 km (approx. 6:40 min/km) Jog 1 km (approx. 7:30 min/km) Jog 1 km (approx. 6:40 min/km)
Day 3	Jog 1 km (approx. 7:30 min/km) Jog 2 km (approx. 6:40 min/km) Jog 1 km (approx. 7:30 min/km)

Week 9

Day 1	Jog 3 km (approx. 7:30 min/km) Jog 2 km (approx. 6:40 min/km)
Day 2	Jog 2 km (approx. 7:30 min/km) Jog 2 km (approx. 6:40 min/km) Jog 2 km (approx. 7:30 min/km)
Day 3	Interval training – 4 km Jog 1 km (approx. 7:30 min/km)

Week 10

Day 1	Jog 5 km (approx. 6:40 min/km)
Day 2	Jog 3 km (approx. 6:40 min/km) Jog 3 km (approx. 5:50 min/km) Jog 2 km (approx. 6:40 min/km)
Day 3	Interval training – 5 km Jog 1 km (approx. 7:30 min/km)

Source

• Grete Waitz: Opp!: Fra 0 til 100 på 10 uker (1984)

In other languages

• 10-ukers joggeprogram Grete Waitz (Norwegian)