The Programme, week 4: Trainer's comments on Jessica

Lynne Wardle: Jessica has had real difficulty getting out to run in the recent extremely cold weather. She prefers to swim when it is cold outside and so she shouldn't feel bad about swapping some of her running sessions for swimming instead. She just needs to ensure that she works herself as hard in the pool as she would if she were jogging.

She exercised once over the Christmas period, managing a run on Boxing Day, which was made easier because it was a nice day. Jessica is quite hard on herself and feels dejected if she misses the odd session. She needs to concentrate on making short-term and managable goals and then rewarding herself when she achieves these.