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Training Plan

   The Amazing Race training program is designed to get anyone off the couch, and jogging in 4 weeks. The program is aimed at absolute beginners and involves 3 workouts per week with rest days in between.
   It works by building up your stamina and fitness through interval training, where you jog for so many minutes, and then recover by walking, then you jog again, and so on. Each week the program increases the amount of time spent jogging, allowing you to attain achievable goal.


Week 1

​Brisk five minute warm up walk, then do eight (8) repetitions of the following:

• 1 minute of 60 jogging

• 90 seconds of walking 

Finish with a 3 minute cool down walk. 

Total Time: 28 minutes 


​Week 2

Brisk five minute warm up walk, then do six (6) repetitions of the following:

• 90 seconds of jogging

• 2 minutes of walking

​Finish with a 3 minute cool down walk. 

Total Time: 29 minutes 


​Week 3

Brisk five minute warm up walk, then do six (6) repetitions of the following:

• 2 minutes of 90 jogging

• 90 seconds of walking

​​Finish with a 3 minute cool down walk. 

Total Time: 29 minutes 


Week 4

​Brisk five minute warm up walk, then do five (5) repetitions of the following: 

• 3 minutes of jogging

• 90 seconds of walking 

​Finish with a 3 minute cool down walk. 

​Total Time: 30.5 minutes