Jog Scotland session training plans.
| Advance | Development | |||
| Wed | Sun | Wed | Sun | |
| Week 1 | 50 mins | 50 mins | 50 mins | 50 mins |
| Week 2 | 50 mins | 55 mins | Hills x 6 | 55 mins |
| Week 3 | 55 mins | 60 mins | 55 mins | 60 mins |
| Week 4 | 55 mins | 65 mins | Hills x 8 | 65 mins |
| Week 5 | 1 hr | 70 mins | 1 hr | 70 mins |
| Week 6 | 1 hr | Tempo | Hills x 8 (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 | Hills x 8 (mixed) | 85 mins |
| Week 10 | 1 hr | 90 mins | 1 hr | 90 mins |
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