Week nine

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

We’re so nearly there! Week nine. Your workouts this week bring you to within a whisker of your final goal – next week you’ll do a 15 minute jog or a 30 minute brisk walk. Amazing!

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 5 mins, 10 mins, then 5 mins again – 2 min walk between each. You’re amazing – you’re now fit enough to run for a total of 20 minutes, with just two short breaks! This week is actually the furthest you’ll run overall in the whole programme. Next week you’ll be doing ‘just’ 15 minutes – but without a break. This session sets you right up for that achievement. Good luck!

* 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 13 mins and 12 mins, 3 mins easy pace in between. You’re so nearly at your target! Almost all of your workout will be spent at brisk pace, with one break in the middle. This will leave you perfectly placed to step it up next week to the 30 minute brisk walk. Keep an eye on your speed – don’t overdo it, but don’t let your mind wander and find yourself strolling during the brisk sessions – keep them brisk!

* 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 next week for the final week!

Warm up and Cool Down

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Featured Jogger

Fraser Murray 1

Fraser Murray

"I feel fitter than ever and look forward to whatever challenges await me in the years to come..."

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Featured Jog Leader

Ray Simpson

Ray Simpson

"When I trained as a Jog Leader, I became part of the jogscotland team and have a support network in place to help me make sure that my group goes from strength to strength."

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