Move Together: A Flexible, 4-Week Exercise Plan for You and Your Dog

By Alex Davison – Qualified Personal Trainer, Coach & Multi-Marathon Runner (Instagram: @coach.big.al) 

The start of a new year is the perfect time to reset habits, set new goals, and get moving again. But staying active can feel tough when motivation dips, and the weather consistently cold and wet. So why not train with your best friend by your side?

This flexible, 4-week, Move with Your Dog Exercise Plan is designed to help you and your dog become more active together. Exercising with your dog is motivating, great for bonding, and turns workouts into something genuinely enjoyable rather than a chore! 

Created for the EzyDog community, this programme is flexible, progressive, and suitable whether you’re rebuilding fitness after the festive period or preparing to run with your dog for the very first time.

How the 4-Week Dog Fitness Plan Works

This programme is structured over four weekly training blocks, each made up of five sessions of approximately 30 minutes.

You can:

1. Stay on the same week for the full four weeks

2. Progress week by week

3. Repeat blocks until you and your dog feel confident and comfortable

Think about what you want to achieve over the next month. You may want to gently increase activity levels, or you might be aiming to complete a full 30-minute canicross-style jog together by the end of the plan.

Preparation: Warm-Up and Cool-Down, Essential for You and Your Dog

One of the most important parts of training safely and effectively is warming up and cooling down properly.

Before every session:

• Allow both you and your dog to loosen up

• A gentle 5-minute play session can work wonders for your dog 

• As intensity increases, stretch and ease into the harder effort

After each session:

• Gradually slow down

• Try to finish close to home or your car, especially in winter, as body temperature can drop quickly

• Regularly check how both you and your dog feel after training. There’s no rush to progress, repeating weeks is encouraged if it helps you both move faster, more comfortably, and with more enjoyment.

Choose Your Training Block

Each week represents a different stage of fitness:

• Week 1 – Increasing Base Fitness

• Week 2 – Building Fitness

• Week 3 – Increasing Fitness

• Week 4 – Advanced Fitness

You can stay on one block for the full four weeks or move through all four to finish with a sustained 30-minute jog with your dog.

General Tips for Training With Your Dog

Every dog has different capabilities, needs and excerise requirements. Speak to your vet before starting anything new with your dog, or if you have any concerns about them before starting. 

Consider your dog’s energy level:

High energy: Border Collie, Jack Russell

Moderate energy: Labrador, Boxer

Lower energy: French Bulldog, Cavalier King Charles Spaniel

Final Tips: 

• Wear supportive, comfortable shoes designed for walking or running

• Make sure your dog has access to water on-route and consider outside temperatures before venturing out 

• Choose training blocks that suit your dog’s needs, energy levels, and fitness 

• Be patient and generous with praise. Our SnakPak Training Treat Bag makes it easy for you to carry treats with you on-the-go. 

• Monitor recovery after each session before progressing

• Try using a hands-free running lead like the Road Runner Lead with Zero Shock bungee

Remember, training together should feel rewarding for you both. The most important things are to stay safe,stay hydrated and have a great time!