Firstly, your dog should be taken to visit its favourite tree, then do a little practice heeling and

recall on lead. Reinforce good behaviour with praise and petting. Punishment for training mistakes
is discouraged as we want your dog’s training sessions to be fun and positive. ALL sessions
commence with a brisk five-minute warm-up walk. Your blood should be pumping a little faster at
the end of the warm-up.

Week Session 1 Session 2 Session 3

1 Warm-up. Warm-up. Warm-up.
Alternate 60 seconds of Alternate 60 seconds of Alternate 60 seconds of
gentle jogging with 90 gentle jogging with 90 gentle jogging with 90
seconds of walking. Repeat seconds of walking. Repeat seconds of walking. Repeat
eight times for a total of 20 eight times for a total of 20 eight times for a total of 20
minutes. minutes. minutes.
2 Warm-up. Warm-up. Warm-up.
Alternate 90 seconds of Alternate 90 seconds of Alternate 90 seconds of
gentle jogging with two gentle jogging with two gentle jogging with two
minutes of walking. Repeat minutes of walking. Repeat minutes of walking. Repeat
six times for a total of 21 six times for a total of 21 six times for a total of 21
minutes. minutes. minutes.
3 Warm-up. Warm-up. Warm-up.
• Jog 90 seconds • Jog 3 minutes • Jog 3 minutes
• Walk 2 minutes • Walk 4 minutes • Walk 2 minutes
• Jog 3 minutes • Jog 3 minutes • Jog 3 minutes
• Walk 4 minutes • Walk 4 minutes • Walk 2 minutes
• Jog 90 seconds • Jog 3 minutes • Jog 3 minutes
• Walk 2 minutes • Walk 4 minutes • Walk 2 minutes
• Jog 3 minutes • Jog 3 minutes • Jog 3 minutes
Warm down with a walk. Warm down with a walk. Warm down with a walk.
4 Warm-up. Warm-up. Warm-up.
• Jog 3 minutes • Jog 6 minutes • Jog 3 minutes
• Walk 4 minutes • Walk 4 minutes • Walk 2 minutes
• Jog 6 minutes • Jog 3 minutes • Jog 6 minutes
• Walk 4 minutes • Walk 4 minutes • Walk 4 minutes
• Jog 3 minutes • Jog 6 minutes • Jog 3 minutes
Warm down with a walk. Warm down with a walk. • Walk 2 minutes
• Jog 6 minutes
Warm down with a walk.
5 Warm-up. Warm-up. Warm-up.
• Jog 3 minutes • Jog 3 minutes • Jog 6 minutes
• Walk 2 minutes • Walk 2 minutes • Walk 4 minutes
• Jog 6 minutes • Jog 6 minutes • Jog 6 minutes
• Walk 4 minutes • Walk 4 minutes • Walk 4 minutes
• Jog 3 minutes • Jog 3 minutes • Jog 6 minutes
• Walk 2 minutes • Walk 2 minutes Warm down with a walk.
• Jog 6 minutes • Jog 6 minutes
Warm down with a walk. Warm down with a walk.

Don’t forget to visit www.poochto5k.com/forum and talk with like minded people about running with your
dog. Also, subscribe to our dog health and fitness newsletter for training advice, product reviews, and
veterinary support for your canine athlete at www.poochto5k.com.
Copyright Pooch To 5k - www.poochto5k.com
 Week Session 1 Session 2 Session 3
6 Warm-up. Warm-up. Warm-up.
• Jog 8 minutes • Jog 8 minutes • Jog 7 minutes
• Walk 8 minutes • Walk 8 minutes • Walk 4 minutes
• Jog 8 minutes • Jog 8 minutes • Jog 7 minutes
Warm down with a walk. Warm down with a walk. • Walk 4 minutes
• Jog 7 minutes
Warm down with a walk.
7 Warm-up. Warm-up. Warm-up.
Jog 18 minutes without • Jog 8 minutes • Jog 10 minutes
walking. • Walk 4 minutes • Walk 4 minutes
Warm down with a walk. • Jog 8 minutes • Jog 10 minutes
• Walk 4 minutes Warm down with a walk.
• Jog 8 minutes
Warm down with a walk.
8 Warm-up. Warm-up. Warm-up.
Jog 20 minutes without • Jog 7 minutes • Jog 15 minutes
walking. • Walk 4 minutes • Walk 4 minutes
Warm down with a walk. • Jog 15 minutes • Jog 15 minutes
• Walk 4 minutes Warm down with a walk.
• Jog 7 minutes
Warm down with a walk.
9 Warm-up. Warm-up. Warm-up.
Jog 23 minutes without • Jog 10 minutes • Jog 15 minutes
walking. • Walk 4 minutes • Walk 4 minutes
Warm down with a walk. • Jog 10 minutes • Jog 18 minutes
• Walk 4 minutes Warm down with a walk.
• Jog 10 minutes
Warm down with a walk.
10 Warm-up. Warm-up. Warm-up.
Jog 25 minutes without • Jog 10 minutes • Jog 18 minutes
walking. • Walk 4 minutes • Walk 4 minutes
Warm down with a walk. • Jog 15 minutes • Jog 18 minutes
• Walk 4 minutes Warm down with a walk.
• Jog 10 minutes
Warm down with a walk.
11 Warm-up. Warm-up. Warm-up.
Jog 27 minutes without • Jog 15 minutes • Jog 18 minutes
walking. • Walk 4 minutes • Walk 4 minutes
Warm down with a walk. • Jog 10 minutes • Jog 20 minutes
• Walk 4 minutes Warm down with a walk.
• Jog 15 minutes
Warm down with a walk.
12 Warm-up. Warm-up. Warm-up.
• Jog 15 minutes • Jog 20 minutes Jog 30 minutes without
• Walk 4 minutes • Walk 4 minutes walking.
• Jog 15 minutes • Jog 20 minutes Warm down with a walk.
• Walk 4 minutes Warm down with a walk. Congratulations, you’ve just
• Jog 15 minutes run 5k with your pooch!
Warm down with a walk.
These sessions assume a jogging pace of around 7:30 per kilometre in the earliest weeks, finishing
in week 12 at around 6:00 per kilometre. Don’t worry about pace though, if you and your dog can
run for 30 minutes you can both finish 5 km.

Before commencing any exercise program with your dog we recommend that you visit your doctor
and take your dog to its vet to ensure your safety and health is maintained.

Don’t forget to visit www.poochto5k.com/forum and talk with like minded people about running with your
dog. Also, subscribe to our dog health and fitness newsletter for training advice, product reviews, and
veterinary support for your canine athlete at www.poochto5k.com.
Copyright Pooch To 5k - www.poochto5k.com