This 7-week Jog-Walk programme is appropriate for those with little or no running experience or those returning from an injury that has kept them from running for an extended period of time (>2 months).
It is intended to progress gradually and safely to running for 30 minutes continuously at the end of the 7-week period.
How to Complete the Program
There are three sessions per week, which can be done on any day of the week, but you should allow at least one day between runs and a maximum of three runs per week.
All runs should be completed at an easy/steady effort (zone 1 or 2 of your aerobic training zone), which means you should be able to maintain this comfortably.
ONLY proceed to the next run level if you finish the run with less than 4/10 pain [during, 60 minutes after, and the morning after].
If you are having difficulty progressing through the level due to injury-related pain, it is best to book an appointment with me to have it properly assessed and the most appropriate treatment and running progression prescribed.
What to do after completion
After completing the 7-week programme and being able to comfortably run for 30 minutes continuously, you are NOT free to run as much as you want. To safely advance your running load, you should not increase it by more than 10% per week.
When ready, download the program below.