Baseline (4-7 day) Distance lab for beginners
Fill in the blanks below

Name __________________________ Start Date ________ End Date ________

Using a Pedometer or Smart Phone, determine
“How Far Do I go?”

Wear your pedometer or other GPS device for 4-7 days during a “normal” or “typical” week of jogging. Put it on anytime you do a little jogging and for this baseline lab it does not have to be all at once (you may jog at different times throughout the day). If you are already an accomplished jogger, continue to do your usual routine. Before you go to bed, record your distance for that day.

1. Record your distance accumulated each day (estimate in miles to nearest tenth) using pedometer or GPS smart phone
Day/date ____________ Distance = ________
Day/date ____________ Distance = ________
Day/date ____________ Distance = ________
Day/date ____________ Distance = ________
Day/date ____________ Distance = ________
Day/date ____________ Distance = ________
Day/date ____________ Distance = ________

Your Total distance for Week One is: __________

2. Divide the week’s total distance by the number of days you kept records. This is your distance average per day, also known as your baseline jogging level.
What is your 4-7-day distance average or baseline jogging level? ___________________
Any comments? ________________________________________________

3. How to progress (goals):
Calculate your distance goal using the 10°/o method. This is the distance you wish to add each day beyond your baseline jogging level. Example: If your baseline jogging level is 2 miles an increase of 10% will be .2 miles. During Weeks 2—3 you would accumulate 2.2 miles per day. To progress, you would plan to add .2 miles every two weeks thereafter. (Example: Weeks 3—4 your goal would be to increase to 2.4 miles; Weeks 5—6 your goal would be to increase to 2.6 miles; Weeks 7-8 your goal would be to increase to 2.8 miles, and so on until you reach the ultimate goal you set for yourself.) Your time and speed will vary according to your goals.

What is your personal DAILY DISTANCE GOAL for Week 2 and Week 3? _________ Miles. (Your 4-7 DAY AVERAGE BASELINE WALKNG LEVEL x .10)

OR

ALTERNATE METHOD: Calculate your personal 4-7-DAY AVERAGE or BASELINE WALKING LEVEL using the ¼ MILE Method. Increase your 4-7 Day Average by ¼ Mile instead of using the l0°/o Method. (Example: If your baseline is 2 miles, add ¼ mile to set the goal for Weeks 2—3. This would be 2 + 1/4 = 2.25 miles; Weeks 4—5 would be 2.5 miles Weeks 6—7 would be 2.75 miles, and so on until you reach your ultimate goal. Again, your time and speed will vary depending on your goals.