Week four

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

It’s week four and the overall total for your brisk and jog sessions this week are building up – you’re well on your way!

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

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!

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 for 3 minutes, then walk for 2 minutes – repeat 4 times. An extra minute on your jog again – not long ago you were only jogging for 30 seconds – you’ve come so far in such a short time! Keep at a comfortable pace while you jog and enjoy your recoveries – but keep moving!

* 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 8 mins, 7 mins and 4 minutes  – 2 mins easy in between. There’s a little more to keep track of this time, with different length brisk walks, but they taper in length, from longest to shortest, so we save the easiest until last! Try and keep your pace up right through to the end of your last brisk interval.

* 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 Five!

Warm up and Cool Down

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Featured Jogger

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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Featured Jog Leader

Mike Dignan 1

Mike Dignan

"I love doing my jog leading at both groups, the joggers and fellow leaders are more like friends to me."

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