Beginners Jogging Programme

If you’ve never run before or you’ve had a long break from running, it can feel intimidating to get out there and start running. This simple, 10-week plan will help you ease into running gradually. Using this Couch to 5K programme, you will go from jogging for 30 seconds at a time, to jogging for 30 minutes continuously.

Jogging three times a week, the programme gradually builds up so you will see progress.

The first session each week is done with the group and your jog leader will be there to guide and support you.

Between the group sessions you will do two further sessions in your own time. For most of these sessions you can follow the podcasts which guide you, telling you when to jog and walk. Simply download the podcasts to your mp3 player or phone and listen as you run! Alternatively download the One You Couch to 5K app produced by Public Health England.  Note, we follow the One You app for weeks 1-4, then change our programme slightly. We’ll tell you of the changes at the time.

After each running session with the jogscotland group we will perform a series of simple stretching exercises.

These will help you cool down gradually and improve your flexibility. Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.You should not feel any pain when doing these exercises. If you do, stop and seek medical advice.

Beginners Jogging Group

Introductory Week
Learning to get ready to jog – warm up. Jog 10 x 30 seconds with 30 seconds walking between. 5 minutes cool down walk and post-run stretches.
Repeat twice midweek.

Week 1
Warm up walk and exercises. Jog 8 x 1 minute with 90 seconds walking between. 5 minutes cool down walk and post-run stretches
Repeat twice midweek. Download the podcast

Week 2
Warm up walk and exercises. Jog 5 x 1.5 minutes, 2 minutes walking between. 5 minutes cool down walk and post-run stretches
Repeat twice midweek. Download the podcast

Week 3
Warm up walk and exercises. Two repetitions of *Jog 1.5 minutes, walk 1.5 mins; jog 3 mins, walk 3 mins*. 5 minutes cool down walk and post-run stretches
Repeat twice midweek. Download the podcast

Week 4
Warm up walk and exercises. Jog 3 minutes, walk 1.5 minutes. Then jog 5 minutes, walk 2.5 minutes. Jog 3 minutes, walk 1.5 minutes. Then jog 5 minutes. 5 minutes cool down walk and post-run stretches.
Repeat twice midweek. Download the podcast

Week 5
.Warm up exercises. 5 mins warm up walk; then 5 jog, 3 walk, 5 jog, 3 walk, 5 jog; 5 mins cool down walk.
Two midweek workouts are Warm up walk and exercises. Jog 8 minutes, walk 5 minutes, jog 8 minutes. Finish with a 5-minute walk to warm down.  Download the podcast

Week 6
Warm up walk and exercises. Jog 20 minutes. 5 minutes cool down walk and post-run stretches.
Repeat twice midweek Download the podcast

Week 7
Warm up walk and exercises. Jog 25 minutes without walking. Cool down walk and post-run stretches.
Repeat twice midweek. Download the podcast.

Week 8
Warm up walk and exercises. Jog 28 minutes without walking. Cool down walk and post-run stretches
Repeat twice midweek. Download the podcast.

Week 9
Warm up walk and exercises. Jog 30 minutes without walking. Cool down walk and post-run stretches
Repeat twice midweek.Download the podcast.

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