These programs are for persons who have been sedentary before training for the work capacity tests or undertaking a weight loss or fitness program. All of the programs are based on the "average" individual. You may have to adjust the times, your rate of progression, and how much you do on any particular day. It is okay to do more or less depending on how you are feeling. We strongly recommend that you follow the general flow of each program and exercise the rule of patience. Progress modestly and you will maintain your health and improve your fitness.

These programs are from the President's Council on Physical Fitness and Sport (http://www.fitness.gov).

Red Walking Program

Week Activity (Every other day at first)

1. Walk at brisk pace for 5 minutes, or less if you become uncomfortably tired. Walk slowly or rest for 3 minutes. Walk briskly for another 5 minutes or until you become uncomfortably tired.
   
   
2. Same as week 1, but increase the pace as soon as you can walk 5 minutes without soreness or fatigue.
   
   
3. Walk briskly for another 8 minutes, or less if you become uncomfortably tired. Walk slowly or rest for 3 minutes. Walk briskly for another 8 minutes, or until you become uncomfortably tired.
   
   
4. Same as week 3, but increase the pace as soon as you can walk 8 minutes without soreness or fatigue.
   

When you've completed week 4 of the Red Walking Program, begin week 1 of the White Walk-Jog Program.

White Walk-Jog Program

Week Activity (Four times a week)

1. Walk briskly for 10 minutes, or less if you become uncomfortably tired. Walk slowly or rest for 3 minutes. Walk briskly for another 10 minutes, or until you become uncomfortably tired.
   
   
2. Walk briskly for 15 minutes, or less if you become uncomfortably tired. Walk slowly or rest for 3 minutes.
   
   
3. Jog for 10 seconds (25 yards). Walk for 1 minute (100 yards). Do this 12 times.
   
   
4. Jog 20 seconds (50 yards). Walk for 1 minute (100 yards). Repeat 12 times.
   

When you've completed week 4 of the White Walk-Jog Program, begin week 1 of the Blue Jogging Program.

Blue Jogging Program

Week Activity (Five times a week)

1. Jog for 40 seconds (100 yards). Walk for 1 minute (100 yards). Repeat nine times.
   
   
2. Jog for 1 minute (150 yards). Walk for 1 minute (100 yards). Repeat eight times.
   
   
3. Jog for 2 minutes (300 yards). Walk for 1 minute (100 yards). Repeat six times.
   
   
4. Jog for 4 minutes (600 yards). Walk for 1 minute (100 yards). Repeat four times.
   
   
5. Jog for 6 minutes (900 yards). Walk for 1 minute (100 yards). Repeat three times.
   
   
6. Jog for 8 minutes (1,200 yards). Walk for 1 minute (100 yards). Repeat.
   
   
7. Jog for 10 minutes (1,500 yards). Walk for 1 minute (100 yards). Repeat two times.
   
   
8. Jog for 12 minutes (1 mile or 1,760 yards). Walk for 1 minute (100 yards). Repeat.
   

Once you have completed the Blue Jogging Program, or if you are able to complete two 1-mile jogs (1,760 yards) interspersed with a 1-minute walk, you are ready to begin the off-season fitness program for your crew or the basic programs in appendix C or D to prepare for the work capacity tests. If you are an office employee or are interested in a physical activity program to maintain health or normal body weight, see the programs and suggestions offered in appendix B.