Sun Run 2009 - Week #5 Workouts
Week #5 Feb 14 - Feb 20
Walk10K Programme
Session 1 - 51 minutes
Warm-up: Walk slow & easy for 15 min.
5 min. brisk walk - 2 min. recovery walk.
Repeat this 3 times
Cool-down: Walk slow & easy for 10 minutes.
Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 30 minutes
Cool-down: walk slow & easy for 5 min.
Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.
LearnToRun10K Programme
Session 1 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 9 times
Cool-down: walk slow & easy for 5 min.
Session 2 - 34 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 1 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.
Session 3 - 42 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 8 times
Cool-down: walk slow & easy for 5 min.
Run10KFaster Program
Session 1 - 55 minutes
Warm-up: Jog slow & easy for 10 min.
5 min. brisk run - 2 min. recovery jog
Repeat this 5 times.
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 - 40-50 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 30-40 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.
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