Beginners Level 1
For complete jog beginners or people who have been fairly inactive for a while.
Your 10 week target: Jog Continuously for 15 minutes or 2km
All sessions begin with a talk/advice and a 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback
Week 2 8 x (1 min walk, 1 min jog)
Week 3 5 x (2 min jog, 2 min walk)
Week 4 5 x (3 min jog, 2 min walk)
Week 5 3 x (4 min jog, 3 min walk)
Week 6 3 x (5 min jog, 3 min walk)
Week 7 3 x (6 min jog, 3 min walk)
Week 8 6 min jog, 3 min walk, 8 min jog, 3 min walk, 6 min jog
Week 9 5 min jog, 2 min walk, 10 min jog, 2 min walk, 5 min jog
Week 10 15 min jog
Beginners Level 2
For people who can jog continuously for 15 minutes or jog 2km
Your 10 week target: Jog Continuously for 30 minutes or 4km
All sessions begin with a talk/advice and a 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback
Week 2 5 x (4 min jog, 2 min walk)
Week 3 4 x (5 min jog, 3 min walk)
Week 4 4 x (6 min jog, 3 min walk)
Week 5 6 min jog, 3 min jog, 8 min jog, 3 min walk, 6 min jog
Week 6 4 x (8 min jog, 3 min walk)
Week 7 3 x (10 min jog, 3 min walk)
Week 8 2 x (15 min jog, 3 min walk)
Week 9 10 min jog, 2 min walk, 20 min jog
Week 10 30 min jog
Intermediate Level 1
For people who can jog continuously for 30 minutes or jog 4km
Your 10 week target: Jog Continuously for 40 minutes or 5km
All sessions begin with a talk/advice and a 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback
Week 1 3 x (10 min jog, 5 walk)
Week 2 2 x (15 min jog, 5 walk)
Week 3 2 x (18 min jog, 5 walk)
Week 4 6 min jog, 3 walk, 20 min jog, 3 walk, 6 min jog
Week 5 10 min jog, 3 min walk, 25 min jog
Week 6 30 min jog
Week 7 2 x (20 min jog, 3 min walk)
Week 8 10 min jog, 3 min walk, 30 min jog
Week 9 35 min jog
Week 10 40 min jog
Intermediate Level 2
For people who can jog continuously for 40 minutes or jog 5km
Your 10 week target: Jog Continuously for 60 minutes or 10km
All sessions begin with a talk/advice and a 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback
Week 2 2 x (20 min jog, 5 min walk)
Week 3 35 min jog
Week 4 2 x (25 min jog, 5 min walk)
Week 5 40 min jog
Week 6 20 min jog, 5 min walk, 30 min jog
Week 7 45 min jog
Week 8 2 x (30 min jog, 5 min walk)
Week 9 50 min jog
Week 10 60 min jog
For people who can jog continuously for 60 minutes or jog 10 km
Your 10 week target: Jog continously for 90 minutes or 15km
All sessions begin with a talk/advice and a 5 minute walk & mobility warm-up and finish with a 5 minute walk & stretch cool-down & feedback
Week 2 2 x (25 min jog, 5 min walk)
Week 3 50 min jog
Week 4 2 x (30 min jog, 5 min walk)
Week 5 60 min jog
Week 6 2 x (35 min jog, 5 min walk)
Week 7 70 min jog
Week 8 2 x (40 min jog, 5 min walk)
Week 9 80 min jog
Week 10 90 min jog