Session programme
Here are the details for the weekly sessions. They will all begin with a welcome, introductions and register, followed by an explanation of the session’s activities
- What to bring with you each week
- Introduce plans for the post-sessions social
- Start with a 10 minute walk to get to know you
- Warm up moves
- Brisk 5 minute walk
- Alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes
- Finish with a 10 minute walk to warm down
- Begin with a brisk 5 minute walk
- Warm up moves
- Alternate 90 seconds of running with 2 minutes. of walking, for a total of 20 minutes
- 5 minute walk to warm down
- Finish with stretches
- Begin with a brisk 5 minute walk
- Warm up moves
- Two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking
- 5 minute walk to warm down
- Finish with stretches
- Begin with a brisk 5 minute walk
- Warm up moves
- 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running
- 5 minute walk to warm down
- Finish with stretches
There are two different workouts for this week, your choice!
Workout 1
- Begin with a brisk 5 minute walk
- Warm up moves
- 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running
- 5 minute walk to warm down
- Finish with stretches
Workout 2
- Begin with a brisk 5 minute walk
- Warm up moves
- 10 minutes of running, 5 minutes of walking, 10 minutes of running
- 5 minute walk to warm down
- Finish with stretches
There are two different workouts for this week, your choice!
Workout 1
- Begin with a brisk 5 minute walk
- Warm up moves
- 10 minutes of running, 3 minutes of walking, 10 minutes of running, 3 minutes of walking
- 5 minute walk to warm down
- Finish with stretches
Workout 2
- Begin with a brisk 5 minute walk
- Warm up moves
- 25 minutes of running with no walking
- 5 minute walk to warm down
- Finish with stretches
There are two different workouts for this week, your choice!
Workout 1
- Begin with a brisk 5 minute walk
- Warm up moves
- 10 minutes of running, 3 minutes of walking, 10 minutes of running, 3 minutes of walking
- 5 minute walk to warm down
- Finish with stretches
Workout 2
- Begin with a brisk 5 minute walk
- Warm up moves
- 25 minutes of running with no walking
- 5 minute walk to warm down
- Finish with stretches
There are two different workouts for this week, your choice!
Workout 1
- Begin with a brisk 5 minute walk
- Warm up moves
- 15 minutes of running, 3 minutes of walking, 15 minutes of running
- 5 minute walk to warm down
- Finish with stretches
Workout 2
- Begin with a brisk 5 minute walk
- Warm up moves
- 25 minutes running
- 5 minute walk to warm down
- Finish with stretches
- Begin with a brisk 5 minute walk
- Warm up moves
- 28 minutes of running
- 5 minute walk to warm down
- Finish with stretches
- Congratulatory T-shirts
- Photos if applicable
- Suggest peer-to-peer support to continue
After the last session there will be an optional Park Run!
