How to Jog Twenty Miles Per Week

The hardest part about jogging is knowing how to start. Nobody turns from couch surfer to road racer overnight, so you need to set modest goals and stick to a plan. Track your progress to keep yourself motivated, and commit to jogging on your scheduled days. With a commitment to your schedule and determination, you will find yourself jogging 20 miles a week before you know it.

Instructions

    • 1

      Establish a baseline. Find a three-mile circuit and try to jog it. If you are unable to jog the entire distance, walk for five minutes then resume the jog until you need to walk again.

    • 2

      Set a schedule. Decide which days, and at what time, you will jog. You will need to schedule at least three days per week to give yourself a chance to get in decent shape. Spread them out across the week to allow your body recovery time in between runs.

    • 3

      Jog and walk the three-mile course according to your schedule. Stick to this until you can jog the entire three miles three times per week. Seek out new three-mile circuits or run the same course in the opposite direction to ward off boredom.

    • 4

      Follow the 10 percent rule. Add 10 percent to your weekly mileage goal once you are able to jog the entire nine miles per week. That rounds up to one additional mile. Feel free to vary your mileages at this point. For example: jog five miles on day one, four miles on day two, and two miles on day three. Just make sure you get a total of 10 miles each week.

    • 5

      Add 10 percent to your weekly mileage every time you are able to complete your goal.

    • 6

      Continue increasing your weekly mileage goal by 10 percent until you get up to 20 miles in a week.