Sun Run Training - Week #6

Sun Run 2009 - Week #6 Workouts

Week #6 Feb 21 - Feb 27

Walk10K Programme

Session 1 - 66 minutes
Warm-up: Walk slow & easy for 15 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 3 times
Cool-down: Walk slow & easy for 15 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 - 60 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 50 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

Session 1 - 52 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 2 - 38 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 7 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 1 min.
Repeat this 10 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 60 minutes
Warm-up: Jog slow & easy for 10 min.
40 min, change-of-pace Fartlek as you feel.
Cool-down: Jog slow & easy for 10 minutes.

Session 2 - 30-40 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 20-30 minutes as you feel.
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.