We value your privacy
We use cookies to give you the best online experience, please be aware of our Privacy Policy.
Walking 2 Success is a walk to jog programme aimed at people who are not currently active but are looking to gain confidence and lead a more active and healthy lifestyle.
This 4 week programme will provide a gentle introduction to exercise with an end goal of participants completing a 2 km jog without stopping. The programme will combine intervals of 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 whilst allowing you the choice of recovery between jogging.
Before you start check out our article top tips before exercising.
Walk to Jog Plan
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Rest | Rest | 15 mins walk. | Rest | 20 mins walk. | Rest | 30s easy jogging with walk to recovery.Repeat 8 times. |
| Rest | Rest | 1mins easy jogging with walk to recovery. Repeat 4 times. | Rest | 90s easy jogging with walk to recovery. Repeat 4 times. | Rest | 2mins easy jogging with walk to recovery. Repeat 4 times. |
| Rest | Rest | 3mins easy jogging with walk to recovery. Repeat 3 times. | Rest | 4mins easy jogging with walk to recovery. Repeat 3 times. | Rest | 5mins easy jogging with walk to recovery. Repeat 3 times. |
| Rest | Rest | 8 mins easy jogging with walk to recovery. Repeat 2 times. | Rest | 9 mins easy jogging with walk to recovery. Repeat 2 times. | Rest | 2km jogging without stopping. |
