Week 1
5-minute walk and general warm up exercises.
10 x 30-second walk and 30-second jog l 5-minute walk.
5-10 minutes gentle cool down stretching exercises.
Total jogging time: 5 minutes.
Week 2
5-minute walk and warm up.
6 x 1-minute walks and a 1-minute jog.
5-minute walk.
5-10 minutes gentle cool down exercises.
Jog time: 6 minutes.
Week 3
5-minute walk and warm up.
1-minute jog, 1-minute walk, 3-minute jog, 3-minute walk, 2- minute jog, 2-minute walk, 1-minute jog, 5-minute walk.
5-10 minutes gentle cool down stretching exercises.
Jog time: 7 minutes.
Week 4
5-minute walk and warm up.
2-minute jog, 2-minute walk, 5-minute jog, 5-minute walk, 2- minute jog, 2-minute walk.
5-10 minutes gentle cool down stretching exercises.
Jog time: 9 minutes.
Week 5
5-minute walk and warm up.
2-minute jog, 2-minute walk, 8-minute jog, 5-minute walk.
5-10 minutes gentle cool down stretching exercises.
Jog time: 10 minutes.
Week 6
5-minute walk and warm up.
2-minute jog, 5-minute walk. l 1-mile jog, taking 12 minutes.
5-minute walk l 5-10 minutes gentle cool down stretching exercises
Jog time: 14 minutes.
WHETHER you are fit or flabby, the idea of running a mile in one go can seem daunting.
Images of Sir Roger Bannister sprinting into the record books with his four-minute mile make running look tough.
Yet according to jogscotland, running is for everyone and their jogging programme, above, is an excellent way to get fit.
Provided you have no major health problems and are already walking regularly you should be able to get fit enough to run a 12- minute mile in just six weeks.
From this you can keep training and work up to running a 5km event.
The plan is aimed at complete newcomers to jogging or people who have been inactive for a while.
Getting into exercise can be a difficult and daunting experience.
People wonder how much should they do? How far should they run? What pace should they run at? These are all common questions, so don’t worry – you’re not alone.
The good thing about starting out on a beginners’ programme is that the term ‘walk’ is used quite a lot.
This sample programme lasts six weeks and is aimed at getting you to jog for one mile.
It assumes you are in reasonable shape, and have perhaps done at least some gentle exercise beforehand.
If you have any health concerns about undertaking the programme it is advisable to consult your GP beforehand.
The sessions should be done once, or possibly twice, a week.
They can be done with other people either with friends or family or as part of an organised jogscotland group.
Go to www.jogscotland.org.uk for details of local groups in your area. They also recommend that you try and do another gentle form of exercise – walk, swim, cycle, gym, golf – during the week.
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