All groups meet on a Tuesday night at 7pm and on a Thursday night at 7pm in Airdrie Leisure Centre and you can find us in one of the first 3 changing rooms and the door is always open so don't be shy in coming in to join us.
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 No. |
Tuesday |
Thursday |
| 1 |
10 x (30 sec jog, 30 sec walk) | 10 x (30 sec jog, 30 sec walk) |
| 2 |
8 x (1 min jog, 1 min walk) | 8 x (1 min jog, 1 min walk) |
| 3 |
5 x (2 min jog, 2 min walk) | 5 x (2 min jog, 2 min walk) |
| 4 |
5 x (3 min jog, 3 min walk) | 5 x (3 min jog, 3 min walk) |
| 5 |
3 x (4 min jog, 3 min walk) | 3 x (4 min jog, 3 min walk) |
| 6 |
3 x (5 min jog, 3 min walk) | 3 x (5 min jog, 3 min walk) |
| 7 |
3 x (6 min jog, 3 min walk) | 3 x (6 min jog, 3 min walk) |
| 8 |
6 min jog, 3 min walk, 8 min jog, 3 min walk, 6 min jog | 6 min jog, 3 min walk, 8 min jog, 3 min walk, 6 min jog |
| 9 |
5 min jog, 2 min walk,10 min jog, 2 min walk, 5 min jog | 5 min jog, 2 min walk,10 min jog, 2 min walk, 5 min jog |
| 10 |
15 min jog | 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 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 No. |
Tuesday |
Thursday |
| 1 |
5 x (3 min jog, 2 min walk) | 5 x (3 min jog, 2 min walk) |
| 2 |
5 x (4 min jog, 2 min walk) | 5 x (4 min jog, 2 min walk) |
| 3 |
4 x (5 min jog, 3 min walk) | 4 x (5 min jog, 3 min walk) |
| 4 |
4 x (6 min jog, 2 min walk) | 4 x (6 min jog, 3 min walk) |
| 5 |
6 min jog, 3 min walk, 8 min jog, 3 min walk, 6 min jog | 6 min jog, 3 min walk, 8 min jog, 3 min walk, 6 min jog |
| 6 |
4 x (8 min jog, 3 min walk) | 4 x (8 min jog, 3 min walk) |
| 7 |
3 x (10 min jog, 3 min walk) | 3 x (10 min jog, 3 min walk) |
| 8 |
2 x (15 min jog, 3 min walk) | 2 x (15 min jog, 3 min walk) |
| 9 |
10 min jog, 2 min walk,20 min jog | 10 min jog, 2 min walk,20 min jog |
| 10 |
30 min jog | 30 min jog |
Intermediate Level 1
For people who can jog continuously for 30 minutes or jog 5km
Your 10 week target: Jog Continuously for 45 minutes or 7.5km
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 No. |
Tuesday |
Thursday |
| 1 |
3 x (10 min jog, 3 min walk) | 3 x (10 min jog, 3 min walk) |
| 2 |
2 x (15 min jog, 3 min walk) | 2 x (15 min jog, 3 min walk) |
| 3 |
2 x (18 min jog, 3 min walk) | 2 x (18 min jog, 3 min walk) |
| 4 |
6 min jog, 3 min walk, 20 min jog, 3 min walk, 6 jog | 6 min jog, 3 min walk, 20 min jog, 3 min walk, 6 jog |
| 5 |
10 min jog, 3 min walk, 25 min jog | 10 min jog, 3 min walk, 25 min jog |
| 6 |
30 min jog | 30 min jog |
| 7 |
2 x (20 min jog, 3 min walk) | 2 x (20 min jog, 3 min walk) |
| 8 |
15 min jog, 3 min walk, 30 min jog | 15 min jog, 3 min walk, 30 min jog |
| 9 |
40 min jog | 40 min jog |
| 10 |
45 min jog | 45 min jog |
Intermediate Level 2
For people who can jog continuously for 45 minutes or jog 7.5km
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 No. |
Tuesday |
Thursday |
| 1 |
35 min jog |
35 min jog |
| 2 |
40 min jog |
40 min jog |
| 3 |
Coaches Choice | 40 min jog |
| 4 |
45 min jog | 45 min jog |
| 5 |
45 min jog | Coaches Choice |
| 6 |
50 min jog | 50 min jog |
| 7 |
Coaches Choice |
50 min jog |
| 8 |
55 min jog | 55 min jog |
| 9 |
50 min jog | Coaches Choice |
| 10 |
60 min jog | 60 min jog |
Advanced Level
For people who can jog continuously for 60 minutes or jog 10 km
Your 10 week target: Jog continously for 75 minutes or 13km
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 No. |
Tuesday |
Thursday |
| 1 |
50 min jog |
50 min jog |
| 2 |
55 min jog |
55 min jog |
| 3 |
60 min jog | Coaches Choice |
| 4 |
60 min jog | 60 min jog |
| 5 |
Coaches Choice |
60 min jog |
| 6 |
65 min jog | 65 min jog |
| 7 |
65 min jog | Coaches Choice |
| 8 |
70 min jog | 70 min jog |
| 9 |
Coaches Choice |
65 min jog |
| 10 |
75 min jog | 75 min jog |