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Getting started

If you have not done any exercise for a while you may want to start by taking a brisk walk for around 30 minutes, three times a week for a few weeks before beginning the 12 week programme. This will help your body to adjust to exercising and help you to integrate exercise into your daily routine.

When you are jogging 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 jogging 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 jogging programme. Your fitness and strength do not improve whilst you are jogging. 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, jogging three times a week, as in the programme, is ideal.

Warming up and cooling down

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