Week six

 

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

Well, you’ve now completed HALF of the programme! Why not take a look back at week one and remind yourself of the sessions you were doing then, to see just how much you’ve improved? Good work!

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 5 minutes, then walk for 3 minutes – repeat 3 times. This week, we add a minute onto your jogging intervals. You’re now jogging for 15 minutes during your session – that’s actually the same total as week 10 of this programme! All we need to do from now on is gradually reduce your walk times, so that you’re jogging for longer stretches, until, in just a few weeks, you’ll be able to do all 15 minutes without a break!

* 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 9 mins, 7 mins and 6 minutes  – 2 mins easy pace in between. Just a minute added to your first brisk walk this week. Try and keep all three brisk walks at a similar pace, even if that means you’re holding back a little in the first one to keep some energy in reserve. Keeping a consistent pace stands you in great stead as we build up towards our 30 minutes of non-stop brisk walking in week 10.

* 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 Seven!

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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