Week seven

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

Here we go into week seven – doesn’t that sound good? You’ve come such a long way.

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 for 6 minutes, then walk for 3 minutes – repeat 3 times. Now we’re up to a total of 18 minutes of jogging, but with those all-important walk breaks in between. It’s a long way, given that you were running for just 30 seconds at a time in the first week! So try not to race off, stick to a steady pace from the start, so that you can keep going right to the end.

* 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, 7 mins and 6 minutes  – 2 mins easy pace in between. Again, we add a minute to your longest brisk walk, bringing you to 10 minutes for the first interval. You’re making great progress – this week sees you walking a total of 23 minutes briskly. Hopefully you’re starting to feel the benefits day-to-day, feeling a little stronger breathing more easily.

* 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 Eight!

Warm up and Cool Down

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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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