Think you can’t become a runner? Think again! Jogging is a great activity that reaps many benefits for both the body and the mind. Those of us who have caught the running bug always seem to be recruiting people into trying the activity. It’s important, however, to embrace the activity in the right way – and easing into running with a walk/jog program is a great way to do just that.

The following program, developed by Canada Running Series, is designed to get you up to speed for a 10K run, over the course of a 10-week training period. Yes, really!

Download a PDF of this table

If you have any concerns about your health, speak to your physician before beginning this (or any other) exercise regimen.

If you’re taking your dog along with you on your runs, be sure to monitor his progress as well. Read our advice on how to safely start jogging with your dog. And please consult your veterinarian if you have any concerns about your dog’s level of fitness.

Happy trails!