TIME CHART (Minutes)
Runners & Joggers 3 Times Per Week 4 Times Per Week 5 Times Per Week
Week One: 15-15-15 15-15-15-15 15-15-15-15-15
Week Two: 20-20-20 20-20-20-20 20-20-20-20-20
Week Three: 30-30-30 30-30-30-30 30-30-30-30-30
Week Four: 40-30-30 40-30-40-30 40-30-40-30-30
Week Five: 55-30-45 55-40-30-45 55-30-45-30-45
Week Six: 65-45-45 65-45-45-45 65-45-45-45-45
Week Seven: 70-45-45 70-45-45-45 70-45-45-45-45
Week Eight: 80-45-45 80-45-45-45 80-45-45-45-45
This information courtesy of Benjamin Howie, M.D.
Providence Orthopedics & Sports Medicine
About Dr. Howie:
Board certified in Sports Medicine and Family Medicine, Dr. Howie offers comprehensive care to athletes and
patients seeking to live more active lifestyles. His clinical interests include acute and overuse musculoskleletal
injuries, activity promotion and ultrasound-guided procedures. He enjoys adventuring in the Inland Northwest
outdoors with his wife and 3 children. He is dedicated to keep Spokane moving!
KW 3/20
phc.org
