SIX WEEK JOG PROGRAMME

Week 1
Aims:
Jog 1 mile in under 12 mins
Jog at least 5 miles during the week

Week 2
Aims:
Jog 2 miles in under 23 minutes
Do two hilly jogs involving a total of 100ft of climb each – time the last one.
Jog a total of 7 miles during the week.

Week 3
Aims:
Jog 2 miles in under 22 minutes
Do two hill jogs involving 100ft of climb each – do the second faster than last week.
Jog a total of 8 miles during the week

Week 4
Aims:
Jog 3 miles in under 35 minutes
Do two hill jogs involving 100ft of climb – do the second faster than last week
Jog a total of 9 miles during the week.

Week 5
Aims:
Jog 3 miles in under last weeks time
Do a jog involving 200ft of climb.
Jog a total of 10 miles during the week
Do one jog of 3-5 miles

Week 6
Aims
Jog a quicker 3 miles
Do a jog involving at least 200ft of climb
Jog a total of 12 miles during the week
Do one jog of 4-6 miles.