Jogging Progressions

3-4 times a week

6 minute walking warm-up. Sets can repeat for duration (i.e., jog 1, walk 1 for 10 sets = 20 minutes)

Consecutive days can be back to back or every other day needed to complete each set prior to advancing.

  • Jog 1 minute, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
  • Jog 2 minutes, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
  • Jog 3 minutes, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
  • Jog 4 minutes, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
  • Jog 5 minutes, walk 1 minute (if complete 2 consecutive days with no pain or swelling advance)
  • Jog 1 mile, then progress (cool down walk for 6 minutes and stretch)

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