Sun Run Training - Week #4

Week #4 Workouts - Feb 7 - Feb 13

Easy Recovery Week

Walk10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 10 min.
Easy 20 min. walk.
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 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 30 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 2 min.
Repeat this 5 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 3 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 45 minutes
Warm-up: Jog slow & easy for 10 min.
Easy 25 minute run.
Cool-down: jog slow & easy for 10 minutes.

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