Increase your running stamina over the course of 10 weeks by keeping to this training schedule. If you find you have trouble jogging the first few weeks, jog until you start feeling tired, then walk until you feel recovered. Week Days Per Week Warm Up Run Cool Down 1 3 5 min walk 20 min jog 5 min walk 2 3 5 min walk 20 min jog 5 min walk 3 4 5 min walk 26 min jog 5 min walk 4 4 5 min walk 26 min jog 5 min walk 5 4 5 min walk 30 min jog 5 min walk 6 4 5 min walk 30 min jog 5 min walk 7 4-5 5 min walk 36 min jog 5 min walk 8 4-5 5 min walk 36 min jog 5 min walk 9 5 5 min walk 40 min jog 5 min walk 10 5 5 min walk 40 min jog 5 min walk