Week three

 

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

It’s week three!

You’re making real progress now, and while your first session of the week is always likely to be a wee bit challenging, keep it steady and you’ll find you can make it through.

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

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 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 2 minutes, then walk for 2 minutes – repeat 5 times. Once again, we’re increasing the distance of your run, but it should be achievable. Make the most of your recovery time, and keep a steady pace during your run. At the end of this session, you’ll have run for a total of 10 minutes – great going!

* 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 walk for 8 mins, easy walk for 3 mins – repeat twice. Another step up in your brisk walking time, bringing you to a total of 16 minutes brisk walk for the whole session – that means you’re more than half way to your 30 minute total! Tune into clues that tell you how your body’s doing – your breathing, your heart rate and your temperature will all help you know if you’re working harder during your brisk intervals. And – as ever – keep moving but enjoy those 3 minute recoveries!

* 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 Four!

Warm up and Cool Down

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