Training Guide to jog 4k course

week 1 beginning Mar 17	Walk 4 ½ mins and jog 30 secs, repeat 5 times
Mar 24  week 2	Walk 4 mins and jog 1min, repeat 5 times
Mar 31 week 3	Walk 3 mins jog 2mins, repeat 5 times
April 7 week4	Walk 2mins jog 2 mins, repeat 6 times
April 14 week 5	Walk 2 mins jog 2 ½ mins, repeat 5 times
April 21 week 6	Walk 1 min jog 2 mins repeat 8 times
April 28 week 7	Walk 1 min jog 3 mins repeat 6 times
May 5 week 8	Walk 30 sec jog 4 ½ mins repeat 5 times
May 12 week 9 – Goal 4k	Jog for as long as comfortable and brisk walk when needed

Do these sessions 2-3 times per week – on 2-3 non consecutive days – important to have recovery time between each session, for example alternative days with the weekend off or Monday, Wednesday and Saturday.  Stretch after each session NOT before.  Warm up with 5 mins of walking – slowly increasing your pace before beginning the sessions outlined above.