Week one

 

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

Let’s go! We’re delighted to have you with us, as we kick off the first week of our Learn to Run and Walk for Fitness programmes. Please complete these in accordance with Government guidelines on physical activity – exercise alone, close to home, and stay 2m away from others.

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 start you off with some gentle walk/run intervals.

* 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 this quick, 5 minute warm up session. 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 30 seconds, then walk for 30 seconds – repeat 10 times. It’s important you go at your own pace – we have plenty of time, there’s no need to race! If it’s too tough, try slowing right down and see if you can manage the full 30 seconds of each interval at a more gentle pace (if you can’t, that’s fine too – do what you can manage – alternating run/walk between lamp posts is a good way to get started).

* 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.

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, we start you off with some gentle brisk/easy walk intervals.

* 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 this quick, 5 minute warm up session. 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 walk for 6 mins, easy walk for 3 mins – repeat twice. Try and really make a clear difference between your brisk walking pace and your easy ‘recovery’ pace. When you walk briskly, you should feel warmer and notice your breathing is faster than when you’re at rest. Then when you hit your 3 minute easy intervals, do keep moving, but let yourself take down the pace so that your breathing slows again – enjoy the gentler pace!

* 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.

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 Two!

 

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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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