Week eight

Walk for Fitness – Full Programme
Learn To Run – Full Programme

It’s week eight! And let’s face it, we’ve all achieved a lot in that time – we’ve survived two months of lockdown, and you’ve taken the opportunity to get out and get fitter, happier, and stronger. What an incredible thing you’re doing.

Repeat this week’s session three times over the course of the week, leaving at least one day between sessions. You can still be active on those days, but try something different and/or more gentle on those days.

Be social! Join us on facebookTwitter or Instagram for prompts with each session, which we’ll post every Monday, Wednesday and Friday, starting on Monday 6 April. Let us know how you got on by posting a picture or comment, or share with the hashtag #jogscotlandActive!

Please complete your sessions in accordance with Government guidelines on social distancing.

Learn to Run (scroll down for Walk for Fitness)

This week’s sessions continue with your walk/run intervals, extending the length of each.

* Warm up: There are two parts to your warm up – take a 5 minute walk, at a pace where you start to feel a wee bit warmer and your heart rate and breathing speed up a little. And to get all your joints ready to move, join our jog leader Lyn for the quick 5 minute warm up session at the bottom of this page. At jogscotland groups, we usually do the walk followed by the joint mobilisation exercises, but if it’s easier to do it the other way around so you can watch the video before leaving home, that’s OK too.

* Jog intervals for 6 mins, 8 mins, then 6 mins again – 3 min walk between each. A little more to keep track of this time, as our middle interval is longer than the others. You’re plenty fit enough to cope, though! Don’t push too hard at the start of your 8 minute interval – keep enough energy in reserve to make sure you’ll get through to the end without needing to stop.

* Cool down: This is important, to help your heart rate and breathing come back down to normal levels, and to give your muscles a wee stretch after all that work. Again, we walk for 5 minutes, and we join jog leader Lyn for a 5 minute stretch – scroll to the bottom of the page for the video.

You’re done! Thanks for taking part – enjoy a day off tomorrow (that’s when your body does all the hard work of making your muscles, heart, lungs and joints stronger, ready for the next session) and repeat this session three times over the week.

Walk for Fitness

This week, you’ll continue with your gentle brisk/easy walk intervals, extending the time of your brisk walks.

* Warm up: There are two parts to your warm up – take a 5 minute walk, at a pace where you start to feel a wee bit warmer and your heart rate and breathing speed up a little. And to get all your joints ready to move, join our jog leader Lyn for the quick 5 minute warm up session at the bottom of this page. At jogscotland groups, we usually do the walk followed by the joint mobilisation exercises, but if it’s easier to do it the other way around so you can watch the video before leaving home, that’s OK too.

Brisk walks for 10 mins, 8 mins and 5 minutes  – 2 mins easy pace in between. Your overall brisk walk time is the same as last week, but we’ve moved a minute from the final interval into the middle interval, giving you two lengthy chunks of brisk walking. As ever, keep a steady pace, and you’ll get there happily.

* Cool down: This is important, to help your heart rate and breathing come back down to normal levels, and to give your muscles a wee stretch after all that work. Again, we walk for 5 minutes, and we join jog leader Lyn for a 5 minute stretch – scroll to the bottom of the page for the video.

You’re done! Thanks for taking part – enjoy a day off tomorrow – that’s when your body does all the important work of making your muscles, heart, lungs and joints stronger, ready for the next session. Repeat this session three times over the week, and we’ll see you for Week Nine!

Warm up and Cool Down

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Ciaran Young

My son, Ciaran, is 17, and has autism, learning difficulties and epilepsy. He is also an accomplished member of Tain Joggers!

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