Print the GFF Programme

PROGRAMME.

Week 1: Group day 20th October

We talk about the programme.  Learning to get ready to jog - warm up.  Jog 3 x 30 seconds with 90 seconds walking between. Jog 4 x 1 minute with 90 seconds walking between. Post-run stretches & cooling down.

Week 2: Group day 27th October

Warm up walk and exercises.  Jog 6 x 1.5 minutes, 2 minutes walking between. Post-run stretches & cooling down.

Week 3: Group day 3rd November

Warm up walk and exercises. Jog 1.5 minutes, walk 1.5 minutes. Then jog 3 minutes, walk 3 minutes. Then repeat. Post-run stretches & cooling down.

Week 4: Group day 10th November

Warm up walk and exercises. Jog 3 minutes, walk 1.5 minutes. Then jog 5 minutes, walk 2.5 minutes. Jog 3 minutes, walk 1.5 minutes. Then jog 5 minutes. Post-run stretches & cooling down.

Week 5: Group day 17th November

The scheme has three different workouts for week 5. We do run 1 as a group - jog 5 mins, walk 3 mins, jog 5 mins, walk 3 mins, jog 5 mins.

Your first midweek workout is a repeat of run 1.

Your second midweek workout is (predictably) run 2 - jog 8 mins, walk 5 mins, jog 8 mins.

Week 6: Group day 24th November

We do the week 5 workout 3 together -
Jog 20 minutes! But don't worry - you're ready for this.

The scheme has three different workouts for week 6. During the week, you do workouts 1 and 2 on your own.

Workout 1 goes back to partly jogging and partly walking - jog 5 mins, walk 3, jog 8 mins, walk 3 mins, jog 5 mins.

Workout 2 consists of jog 10 mins, walk 3 mins, jog 10 mins.

Week 7: Group day 1st December

We do the week 6 workout 3 together -
Run 25 minutes without walking.

The week 7 workout also involves running 25 minutes without walking. During the week, you do this twice on your own.

Week 8: Group day 8th December

Run 28 minutes without walking.

Week 9: Group day 15th December

GRADUATION 15th December

Run 30 minutes without walking.



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