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Jog to Run



Jog 2 Success is a jog to run programme aimed at people who have completed our Walking 2 Success programme or those who can jog 2 km without stopping.

This 4 week programme will provide activities to help you achieve success by completing a 5 km distance without stopping. The programme will combine intervals of running, jogging and walking at a pace that you are comfortable with to help you reach that goal.

The programme is progressive so each week you will be slightly increasing your time jogging.



Before starting remember to read our top tips before exercising.

Jog to Run Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Rest 5 mins jog with 2 mins walk recovery.Repeat 4 times. Rest 6 mins jog with 2 mins walk recovery.Repeat 4 times. Rest 7 mins jog with 2 mins walk recovery.Repeat 4 times.
Rest Rest 8 mins jog with 2 mins walk recovery.Repeat 3 times. Rest 9 mins jog with 2 mins walk recovery.Repeat 3 times. Rest 10 mins jog with 2 mins walk recovery.Repeat 3 times.
Rest Rest 8 mins jog with 1 mins walk recovery.Repeat 4 times. Rest 9 mins jog with 2 mins walk recovery.Repeat 4 times. Rest 10 mins jog with 2 mins walk recovery.Repeat 4 times.
Rest Rest 19 mins jogging with 2 mins recovery walk. Repeat 2 times. Rest 20 mins jogging with 2minswalk recovery. Repeat 2 times. Rest 5 km jogging without stopping.
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