Sun Run Training - Week #7

Over Half Way!

Week #7 Feb 28 - Mar 6

Walk10K Programme

Session 1 - 60 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
5K. Walk
Cool-down: Walk slow & easy for 5 minutes.

Session 2 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 40 minutes
Cool-down: walk slow & easy for 5 min.

Session 3 - 70 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 60 minutes
Cool-down: walk slow & easy for 5 min.

LearnToRun10K Programme

THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING.
Remember your goal is to safely and confortably complete a 10K event. It's important to be honest with yourself.

If the running progressions have been comfortable for you, then you can choose to continue with the program.

If you find you are struggling at any time with the increases in running time, or simply like the idea of staying with a combination of
walking and running, then you can choose the Walk/Run option presented each week.



Session 1 - 54 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
Run 10 min. Walk 1 min.
Repeat this 4 times, or repeat pattern over the 5K.
Cool-down: walk slow & easy for 5 min.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 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.

Walk / Run Option:

Session 1 - 52 minutes or 5K.
Warm-up: Walk slow & easy for 5 min.
Run 6 min. Walk 1 min.
Repeat this 6 times, or repeat pattern over the 5K.
Cool-down: walk slow & easy for 5 min.

Session 2 - 40 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 50 minutes
Warm-up: Walk slow & easy for 5 min.
Run 4 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Run10KFaster Program

Session 1 - 50 minutes or 5K.
Warm-up: Jog slow & easy for 10 min.
30 min. or 5K Run
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 - 50-60 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 40-50 minutes, as you feel.
Cool-down: Jog slow & easy for 5 min.