Week ten

 

Walk for Fitness – Full Programme
Learn To Run – Full Programme
Learn To Run Stage 2 – Full Programme

AMAZING! You’ve done it – you’ve reached your goal!  Whether you’re taking on a 30 minute brisk walk this week, or a 15 minute jog – we’re so proud of you.

Ten weeks ago you set out to improve your fitness, made a commitment and that’s exactly what you’ve done. We hope you’ve enjoyed the programme, and that you’ve felt the benefits of increased energy, better mood, and improved wellbeing. We particularly hope you’ll continue to enjoy the benefits of being more active in the long-term.

What next?

If you’ve completed the Walking for Fitness programme, you’re now perfectly placed to begin the Learn to Run programme at week one, if you wish to. Alternatively, keep walking for fitness at the same level you’re at, or try building up your distance. Just remember to keep your walks to a brisk pace so that you get the benefit of being active.

If you’ve completed the Learn to Run programme, keep going! You can carry right on with our Learn To Run Stage 2  Programme which uses the same principles of gradually-increased intervals of jogging, with walking breaks, to take you all the way to 30 minutes of continuous running.

Join jogscotland! Membership is free, and you’ll receive all our running programmes, taking you in gradual, achievable steps all the way up to running for two hours! If you’ve completed the first programme, all you need is patience and a little bit of determination, and you’ll be amazed what you can achieve.

Once lockdown is over, you’ll also be able to join your nearest jogscotland group, and meet other people on their jogging journey, from total beginners to experienced runners. Every group is led by a trained jog leader, and every member’s achievements are celebrated, whether they’re just starting out or old hands.

Learn to Run (scroll down for Walk for Fitness)

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

* 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 15 minutes – You can do it! Don’t be daunted by this one – you’re more than fit enough to manage it. Remember, you ran for 20 minutes in total last week! We’ve reduced the total distance to make sure you can get right to the end without needing a break. What an incredible achievement.

* 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.

Walk for Fitness

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

* 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 walk for 30 minutes. Here we go – the past 10 weeks have all built up to this, and you’re perfectly prepared. Remember all those lessons you’ve learned – keep a steady pace right the way through – and enjoy it! You’ve done such a great thing for both your physical and mental health by walking for fitness – congratulations!

* 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.

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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