About the programme

Before you begin the programme, you should be able to jog continuously for 20 minutes. If you have not jogged before you may want to start with the beginners guide to jogging programme.

When you are running you should be able to maintain a conversation, talking in complete sentences. If you are too out of breath to do this, decrease the pace you are running at or go back a few sessions in the programme. If you train too hard you are more likely to give up before you have completed the programme.

If you are finding a particular week of the programme too difficult, then don’t be afraid to go back a week or repeat a week, similarly, if you are finding the programme too easy, go forward a week. The important thing is that you move at your own pace, so that you keep going and complete the plan.

Rest is an essential part to any running programme. Your fitness and strength do not improve whilst you are running. The improvements are made while your body is recovering during rest periods. As a beginner you should not jog any more than every other day, running three times a week, as in the programme, is ideal.

Warming up and cooling down

Before each session you should walk briskly/jog for five to 10 minutes to warm up your muscles, raise your heart rate and get your body ready for exercise.

At the end of each session you should walk briskly/jog, gradually slowing down for five to10 minutes to help your body to cool down gently and your heart beat to slow down. This should be followed by stretches to help your recovery, prevent injury and soreness in your muscles the next day.

Download the From Jogging to Running in 12 weeks PDF