Welcome to Week 2 of our Pooch to Pavement 5k training series.  So how did you do last week?  Hopefully you were able to get out in the fresh summer air, get a feel for your pet’s workout ability, and work on some verbal commands and leash training.  If you missed our introductory plan, you can revisit it here.  Before beginning any exercise routine, we also recommend scheduling an exam with your veterinarian to get specific training advice for your dog’s age, breed, physical health, and personality.

Now, let’s get back to our workout plan!  This week, you’ll slowly increase your pace and endurance by building up to 25-30 minute sessions, logging about 0.75 – 1.5 miles during each outing.  All sessions should include a 5-minute warm-up and 5-minute cool down.

Session 1

Duration: 25 minutes

5-minute intervals combining walking and jogging

  • 1 minute walking/light jogging
  • 4 minutes jogging at a steady pace
  • Repeat 5 times

Session 2

Duration: 25 minutes

5-minute intervals combining walking and jogging, upping your pace a bit

  • 2 minutes light jogging
  • 3 minutes jogging at a faster pace
  • Repeat 5 times

Session 3

Duration: 25-30 minutes

5-minute intervals, focusing on increasing jogging pace

  • 2 minutes light jogging
  • 3 minutes jogging /running at a steady pace
  • Repeat 5-6 times

Running With your Dog 5K Plan - NOVADog Magazine

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