Steve Haywood Health & Fitness

When you feel you are ready to progress, the following programme is a useful suggestion.

Begin with a five minute walk to warm up and then jog for a minute, slow down and walk for a minute at a good pace.

Repeat this exercise around five times depending on how you feel. Each week build up your jogs until you are doing 10 x 1 minute jogs with walks in between.

The next step is to keep the ten jogs but reduce the walking time in between to 30 seconds. Remember, at all times you should be able to talk and not feel distressed. Keep a close eye on your heart rate.

Jogging in a race

Jogging

The next phase is to jog for a prolonged time.

Still start with a five minute walk to warm up and then jog for ten minutes (or as long as you can with the suggested heart rate) followed by a five minute walk to gradually cool down.

Build up to a twenty minute jog, eventually jogging from start to finish for thirty minutes.

End of section.

Page 7

“Walking, Jogging, Running” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.

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