HELLO Edgell joggers, I am your new coach Kristy Collingridge.
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I am going to give you an exercise program each week for the next 10 weeks that will help you to prepare for the Edgell Jog, which runs on Sunday, September 6.
But before we start, here are some ground rules:
1. You are responsible for your health and wellbeing. If you are feeling unwell, see your doctor.
2. This program is written for a person who is free from injury and has no pre-existing medical condition. Again, if you are unsure if it is okay for you to take part in a new exercise program then see your doctor. This program is not a substitute for specific health advice or tailored exercise advice.
3. If you are training outdoors, be sensible. Dress for the conditions.
4. If you are exercising on, or near public roads be aware of your surroundings. Assume you are invisible to traffic and always look twice!
5. This program is designed for the outdoors. If the weather does not permit, feel free to use a treadmill.
6. Always warm up and cool down from your session. Use the first five minutes to start slowly or gently and build up to your workout pace. Once you complete your distance, spend 5-10 minutes moving around (keep walking) and complete the provided stretches to remain supple!
Keeping all this in mind, if you are unable to run, please feel free to walk! You can still get a huge benefit from walking the set workouts. Make sure you record your times and results.
It is incredibly satisfying and encouraging to set new records for yourself and very powerful to see when your results are less than you expect.
For the 10-week program you will need some appropriate clothing (something that allows you to move freely, is comfortable and weather appropriate), and shoes suitable for exercise (comfortable and in good repair).
You will also need to find a course that is three kilometres long. Don't freak out if you have one that is 2.8 or 3.5km they will do fine!
However, anything less than two kilometres is too short.
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