Please contact Bonny Wallace for joining details.

Bonny Wallace
Sports Development Officer
North Lanarkshire Leisure Ltd
Ravenscraig Regional Sports Facility
O'Donnell Way

Motherwell

ML1 1AD

Tel: (01698) 274623
Fax: (01698) 263616
e-mail:wallacebo@nlleisure.co.uk

If you are a new jogger or have not been active for a while, it is advisable to do a little bit of extra walking before starting jogscotland. In the couple of weeks prior to starting the beginners walk-jog programme, it is advisable to try and include some 20 minutes walks to get your muscles and joints well prepared. Jogging is a high impact activity. If you have a personal or family history of certain illnesses or injury then jogging might not be recommended.

All sessions start with talk/advice, warm up and finish with a cool down/stretch and feedback.

Jogscotland programme

Beginners - Level 1
For complete jog beginners or people who have been fairly inactive for a while.

Duration target: jog continuously for 15 minutes
Distance target: 2k

Each week will commence with a short introduction by the Jog Leader and a brief group discussion.

All sessions begin 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback

Week 1
10 x (30 secs walk, 30 secs jog)

Week 2
8 x (1 min walk, 1 min jog)

Week 3
5 x 2 mins jog (with 2 mins walk in-between)

Week 4
5 x 3 mins jog (with 2 mins walk in-between)

Week 5
3 x 4 mins jog (with 3 mins walk in-between)

Week 6
3 x 5 mins jog (with 3 mins walk in-between)

Week 7
3 x 6 mins jog (with 3 mins walk in-between)

Week 8
1 x 6 mins jog ?
1 x 8 mins jog ? (with 3 mins walk in-between)
1 x 6 mins jog ?

Week 9
1 x 5 mins jog   ?
1 x 10 mins jog ? (with 2 mins walk in-between)
1 x 5 mins jog   ?

Week 10
15 mins continuous jog
Jogscotland programme

Beginners - Level 2
For people who can jog continuously for 15 mins or 2k.

Duration target: jog continuously for 30 minutes
Distance target: 4k

Each week will commence with a short introduction by the Jog Leader and a brief group discussion.

All sessions begin 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback

Week 1
5 x 3 mins jog (with 2 mins walk in-between)

Week 2
5 x 4 mins jog (with 2 mins walk in-between)

Week 3
4 x 5 mins jog (with 3 mins walk in-between)

Week 4
4 x 6 mins jog (with 3 mins walk in-between)

Week 5
1 x 6 mins jog
2 x 8 mins jog  (with 3 mins walk in-between)
1 x 6 mins jog

Week 6
4 x 8 mins jog (with 3 mins walk in-between)

Week 7
3 x 10 mins jog (with 3 mins walk in-between)

Week 8
2 x 15 mins jog (with 3 mins walk in-between)

Week 9
1 x 10 mins jog
1 x 20 mins jog (with 2 mins walk in-between)

Week 10
30 mins continuous jog
Jogscotland programme

Intermediate - Level 1
For people who can jog continuously for 30 mins or 4k.

Duration target: jog continuously for 40 minutes
Distance target: 5k

Each week will commence with a short introduction by the Jog Leader and a brief group discussion.

All sessions begin 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback

Week 1
3 x 10 mins jog (with 5 mins walk in-between)

Week 2
2 x 15 mins jog (with 5 mins walk in-between)

Week 3
2 x 18 mins jog (with 5 mins walk in-between)

Week 4
1 x 6 mins jog  
1 x 20 mins jog  (with 3 mins walk in-between)
1 x 6 mins jog  

Week 5
1 x 10 mins jog
1 x 25 mins jog (with 3 mins walk in-between)

Week 6
30 mins jog

Week 7
2 x 20 mins jog (with 3 mins walk in-between)

Week 8
1 x 10 mins jog
1 x 30 mins jog (with 3 mins walk in-between)

Week 9
35 mins continuous jog

Week 10
40 mins continuous jog

N.B. We recommend that you either do: two jogscotland sessions per week; or one jogscotland session plus an additional 15 to 20 min jog per week.

Intermediate - Level 2
For people who can jog continuously for 40 mins or 5k.

Duration target: jog continuously for 1 hour
Distance target: 10k

Each week will commence with a short introduction by the Jog Leader and a brief group discussion.

All sessions begin 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback

Week 1
30 mins jog 

Week 2
2 x 20 mins jog (with 5 mins walk in-between)

Week 3
35 mins jog 

Week 4
2 x 25 mins jog (with 5 mins walk in-between)

Week 5
40 mins jog

Week 6
1 x 20 mins jog
1 x 30 mins jog (with 5 mins walk in-between)

Week 7
45 mins jog

Week 8
2 x 30 mins jog (with 5 mins walk in-between)

Week 9
50 mins continuous jog

Week 10
1 hour continuous jog

N.B. We recommend that you either do: two jogscotland sessions plus one 20 to 30 min jog; or one jogscotland session and two 20 to 30 min jogs.
Jogscotland programme

Advanced - Level 1
For people who can jog continuously for 1 hour or 10k.

Duration target: jog continuously for 1.5 hour
Distance target: 10mile/15k

Each week will commence with a short introduction by the Jog Leader and a brief group discussion.

All sessions begin 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback

There is also an alternative Development option. See training schedule below. 

                Advance                 Development 
                Wed            Sun           Wed                Sun
Week 1   50 mins       50 mins     50 mins          50 mins
Week 2   50 mins       55 mins    Hillsx6            55 mins
Week 3   55 mins       60 mins    55 mins           60 mins
Week 4   55 mins       65 mins    Hillsx8            65 mins
Week 5   1 hr             70 mins     1 hr                 70 mins
Week 6   1 hr             Tempo    Hillsx8(mixed)   Tempo
Week 7   Out&Back  75 mins    Out&Back       75 mins
Week 8   50 mins      80 mins     50 mins           80 mins
Week 9   55 mins      85 mins   Hillsx8(mixed)   85 mins
Week 10 1 hr            90 mins     1 hr                   90 mins

N.B. We recommend that you either do: two jogscotland sessions plus one 30 to 40 min jog; or one jogscotland session plus one 30 min and one 40 min jog per week.
Jogscotland programme