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 10 minutes
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 10 x (30 sec walk, 30 sec jog)
Week 2 6 x (1 min walk, 1 min jog)
Week 3 1 min jog, 1 min walk, 2 min jog, 2 min walk, 1 min jog, 1 min walk
Week 4 2 min jog, 2 min walk, 3 min jog, 3 min walk, 2 min jog, 2 min walk
Week 5 2 min jog, 2 min walk, 4 min jog, 4 min walk, 2 min jog
Week 6 5 min jog, 5 min walk, 5 min jog, 5 min walk
Week 7 4 min jog, 4 min walk, 6 min jog, 5 min walk
Week 8 2 min jog, 2 min walk, 8 min jog, 5 min walk
Week 9 3 min jog, 3 min walk, 7 min jog, 5 min walk
Week 10 10 min jog
Week 2 6 x (1 min walk, 1 min jog)
Week 3 1 min jog, 1 min walk, 2 min jog, 2 min walk, 1 min jog, 1 min walk
Week 4 2 min jog, 2 min walk, 3 min jog, 3 min walk, 2 min jog, 2 min walk
Week 5 2 min jog, 2 min walk, 4 min jog, 4 min walk, 2 min jog
Week 6 5 min jog, 5 min walk, 5 min jog, 5 min walk
Week 7 4 min jog, 4 min walk, 6 min jog, 5 min walk
Week 8 2 min jog, 2 min walk, 8 min jog, 5 min walk
Week 9 3 min jog, 3 min walk, 7 min jog, 5 min walk
Week 10 10 min jog
Beginners Level 2
For people who can jog continuously for 10 minutes or jog 1 km
Your 10 week target: Jog Continuously for 20 minutes
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 5 min jog, 3 min walk, 5 min jog
Week 2 5 min jog, 5 min walk, 10 min jog
Week 3 5 min jog, 3 min walk, 10 min jog
Week 4 5 min jog, 5 min walk, 12 min jog
Week 5 5 min jog, 3 min jog, 12 min jog
Week 6 15 min jog
Week 7 5 min jog, 3 min walk, 15 min jog
Week 8 5 min jog, 5 min walk, 18 min jog
Week 9 5 min jog, 3 min walk, 16 min jog
Week 10 20 min jog
Week 2 5 min jog, 5 min walk, 10 min jog
Week 3 5 min jog, 3 min walk, 10 min jog
Week 4 5 min jog, 5 min walk, 12 min jog
Week 5 5 min jog, 3 min jog, 12 min jog
Week 6 15 min jog
Week 7 5 min jog, 3 min walk, 15 min jog
Week 8 5 min jog, 5 min walk, 18 min jog
Week 9 5 min jog, 3 min walk, 16 min jog
Week 10 20 min jog
Intermediate Level 1
For people who can jog continuously for 20 minutes or jog 3 km
Your 10 week target: Jog Continuously for 30 minutes
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 5 min jog, 3 walk, 15 jog
Week 2 10 min jog, 3 walk, 15 jog
Week 3 15 min jog, 5 walk, 15 jog
Week 4 5 min jog, 3 walk, 20 jog, 3 walk, 5 jog
Week 5 10 min jog, 3 walk, 20 jog
Week 6 25 min jog
Week 7 10 min jog, 3 min walk, 25 jog
Week 8 5 min jog, 3 walk, 25 jog
Week 9 30 min jog
Week 10 30 min jog
Intermediate Level 2
For people who can jog continuously for 30 minutes or jog 5 km
Your 10 week target: Jog Continuously for 60 minutes
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 25 min jog
Week 2 30 min jog
Week 3 35 min jog
Week 4 40 min jog
Week 5 40 min jog
Week 6 45 min jog
Week 7 50 min jog
Week 8 55 min jog
Week 9 45 min jog
Week 10 60 min jog
Week 2 30 min jog
Week 3 35 min jog
Week 4 40 min jog
Week 5 40 min jog
Week 6 45 min jog
Week 7 50 min jog
Week 8 55 min jog
Week 9 45 min jog
Week 10 60 min jog
Intermediate Level 3
For people who can jog continuously for 45 minutes or jog 8 km
Your 10 week target: Jog Continuously for 75 minutes
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 45 min jog
Week 2 50 min jog
Week 3 55 min jog
Week 4 60 min jog
Week 5 60 min jog
Week 6 65 min jog
Week 7 64 min jog
Week 8 70 min jog
Week 9 60 min jog
Week 10 75 min jog
Week 2 50 min jog
Week 3 55 min jog
Week 4 60 min jog
Week 5 60 min jog
Week 6 65 min jog
Week 7 64 min jog
Week 8 70 min jog
Week 9 60 min jog
Week 10 75 min jog
Advanced Level
For people who can jog continuously for 60 minutes or jog 10 km
Your 10 week target: Jog continously for 90 minutes
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 45 min jog
Week 2 50 min jog
Week 3 55 min jog
Week 4 60 min jog
Week 5 60 min jog
Week 6 75 min jog
Week 7 80 min jog
Week 8 85 min jog
Week 9 75 min jog
Week 10 90 min jog
Week 2 50 min jog
Week 3 55 min jog
Week 4 60 min jog
Week 5 60 min jog
Week 6 75 min jog
Week 7 80 min jog
Week 8 85 min jog
Week 9 75 min jog
Week 10 90 min jog