Warm up by stretching your muscles, particularly your hamstrings at the back of your legs. You can do this by standing facing a wall with your left foot about one foot from the wall and your right foot about 3 foot from the wall. Bend forward, pressing your hands against the wall, keeping your right foot flat against the floor. You should feel a gentle stretch in your hamstring. Now do the same using the other leg. Be careful not to overstretch, if it hurts STOP. Do a further warm up by walking briskly for 5 minutes before you begin jogging. Jog where it is well lit, and wear reflective clothing. It is better to run on soft ground than pavement or road, to reduce the risk of injury. The programme below gives a plan of what to do each week for the first 8 weeks. If you feel uncomfortable in any way, or feel that the programme is too strenuous for you, or not strenuous enough, we would recommend you find your local gym and get some personalized advice. If you feel you cannot jog the whole way, walk a bit and start again when you have caught your breath. Let us know how you get on!
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Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
Week 7 |
Week 8 |
| Times per week |
2 |
2 |
3 |
5 |
3 |
3 |
3 |
2 |
| Time in minutes |
20 |
15 |
13 |
12 |
15 |
12 |
12 |
10 |
| Distance in miles |
1 |
1 |
1 |
1 |
1.5 |
1.5 |
1.5 |
1.5 |
If you feel you are easily achieving the distance within the time after 8 weeks, build up the distance or reduce the time, but do so SLOWLY to avoid injury.
