Sun Run Training - Week #1

The start of training for the Sun Run starts next week.

So each week on Wednesday, I will post the training schedule for the following week. This thirteen week program was developed by SportMedBC, and leads up to the 25th Annual Sun Run, were this year might break the 59,179 runner record.

SportMedBC

Sun Run 2009 Race Details

Canada's biggest and best community run takes place Sunday, April 19 at 9 a.m. The Vancouver Sun Run is the second largest timed 10K in the world and the third largest timed run of any distance in the world.

Vancouver Sun Run 2009 Web Site

Week #1 Jan 17-23

Walk10K Programme

Session 1 - 44 minutes
Warm-up: Walk slow & easy for 10 min.
3 min. brisk walk - 2 min.recovery walk
2 min. brisk walk - 2 min.recovery walk
1 min. brisk walk - 2 min.recovery walk
Repeat this combination 2 times.
Cool-down: Walk slow & easy for 10 minutes.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 20 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 35 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 25 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 28 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 31 minutes
Warm-up: Walk slow & easy for 5 min.
Run 1 min. Walk 2 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 44 minutes
Warm-up: Jog slow & easy for 10 min.
3 min. brisk run - 2 min.recovery jog
2 min. brisk run - 2 min.recovery jog
1 min. brisk run - 2 min.recovery jog
Repeat this combination 2 times.
Cool-down: jog slow & easy for 10 minutes.

*** Note: Brisk running means you should not be able to speak more than 2 sentences at one time. Any more and you're going too slow, any less and you're going too fast.***

Session 2 - 30 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20 minutes
Cool-down: Jog slow & easy for 5 min.

Session 3 - 35 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 25 minutes
Cool-down: Jog slow & easy for 5 min.