Please contact Bonny Wallace via E-Mail at - wallacebo@nlleisure.co.uk.
for joining details.

Or call Bonny on 01236 437756
See "Group Alerts" for details of next block


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.


BEGINNERS - Meet Wednesday 6pm and Sunday 11am
Level 1

For complete jog beginners or people who have been fairly inactive for a while.

Duration Target: Jog Continuously for 10 minutes
Fun Run Target: 1km


BEGINNERS Level 2

For people who can jog continuously for 10 minutes or 1k

Duration Target: Jog Continuously for 20 minutes
Fun Run Target: 3km


INTERMEDIATE 1 - Meet Wednesday 6pm and Sunday 11am

Duration Target: Jog Continuously for 30 minutes
Fun Run Target: 5km


INTERMEDIATE 2 - Meet Wednesday 7pm and Sunday 11am

Duration Target: Jog Continuously for 1 hour
Fun Run Target: 10km

INTERMEDIATE 3 - Meet Wednesday 7pm and Sunday 11am

Duration Tardet: Jog continuously for 40-50 mins.
Fun Run Target: 10km

ADVANCE LEVEL - Meet Wednesday 7pm and Sunday 11am

Duration Target: Jog Continuously for maximum 1 hour
Fun Run Target: 10 miles/15km

Working on technique and speed incorporating cross-country over the winter.
Sessions include hill sessions, 1 mile efforts, 800 metre efforts and 400 metre efforts.

Fartlek and 4 Mile Time Trials throughout the year


DEVELOPMENT SQUAD - Meet Wednesday 7pm and Sunday 9am

Working on technique and speed incorporating cross-country over the winter.
Sessions include hill sessions, 1 mile efforts, 800 metre efforts and 400 metre efforts.

Fartlek and 4 Mile Time Trials throughout the year


Beginners 1 10 Week Programme

All sessions begin with TALK/ADVICE, 5 MINS WALK & MOBILITY WARM-UP
All sessions finish with WALK, STRETCH/COOL DOWN & FEEDBACK

1:10 x (30 sec walk, 30 sec jog)
2:6 x (1 min walk, 1 min jog)
3:1 min jog, 1 min walk, 2 min jog, 2 mins walk, 1 min jog, 1 min walk
4: 2 min jog, 2 min walk, 3 min jog, 3 min walk, 2 jog, 2 walk
5: 2 min jog, 2 min walk, 4 min jog, 4 min walk, 2 mins jog
6: 5 min jog, 5 min walk, 5 min jog, 5 min walk
7: 4 min jog, 4 min walk, 6 min jog, 5 min walk
8: 2 min jog, 2 min walk, 8 min jog, 5 min walk
9: 3 min jog, 3 min walk, 7 min jog, 5 min walk
10:10 min continuous jog


BEGINNERS 2

All sessions begin with TALK/ADVICE, 5 MINS WALK & MOBILITY WARM-UP
All sessions finish with WALK, STRETCH/COOL DOWN & FEEDBACK

1: 5 mins jog, 3 mins walk, 5 mins jog
2: 5 mins jog, 5 mins walk, 10 mins jog
3: 5 mins jog, 3 mins walk, 10 mins jog
4: 5 mins jog, 5 mins walk, 12 mins jog
5: 5 mins jog, 3 mins jog, 12 mins jog
6: 15 mins jog, 5 mins walk
7: 5 mins jog, 3 mins walk, 15 mins jog
8: 5 mins jog, 5 mins walk, 18 mins jog
9: 5 mins jog, 3 mins walk, 16 mins jog
10: 20 mins contiuous jog


INTERMEDIATE LEVEL 1

All sessions begin with TALK/ADVICE & MOBILITY WARM-UP
All sessions finish with STRETCH/COOL DOWN & FEEDBACK

1: 5 min jog, 3 walk, 15 jog
2: 10 min jog, 3 walk, 15 jog
3: 15 mins jog, 5 walk, 15 jog
4: 5 min jog, 3 walk, 20 jog, 3 walk, 5 jog
5: 10 mins jog, 3 walk, 20 jog
6: 25 mins continuous jog
7: 10 min jog, 3 min walk, 25 jog
8: 5 mins jog, 3 walk, 25 jog
9: 30 mins continuous jog
10: 30 mins continuous jog


INTERMEDIATE LEVEL 2

All sessions begin with TALK/ADVICE & MOBILITY WARM-UP
All sessions finish with STRETCH/COOL DOWN & FEEDBACK

1: 25 mins jog
2: 30 mins jog
3: 35 mins jog
4: 40 mins jog
5: 40 mins jog
6: 45 mins jog
7: 50 mins jog
8: 55 mins jog
9: 45 mins jog
10: 60 mins jog

INTERMEDIATE LEVEL 3

All sessions begin 5 min slow jog.
All sessions finish with STRETCH/COOL DOWN & FEEDBACK

All sessions last 40-50 mins. Routes and terrain varied for interest and to increase exercise value.

DEVELOPMENT SQUAD-

Varied programme designed prior to each 10 week block