(Note: this schedule assumes that the individual is basically healthy without any compromised systems or other areas of known injury. If you have challenges that make it harder for you to train, please consult your doctor prior to starting a training program. )
5 min Warmup walk. Jog 2 miles for 20 minutes without walking.
Warmup. Jog 2.25 miles or 22 minutes without walking.
Warmup. Jog 2.5 miles or 25 minutes.
Warmup and jog for 2.75 miles or for 28 mins.
Warmup. Jog for 3 miles or 30 minutes straight.