RECOVERY WEEK
Week #8 Mar 7 - Mar 13
Walk10K Programme
Session 1 - 70 minutes
Warm-up: Walk slow & easy for 5 min.
Walk for 60 mins.
Cool-down: Walk slow & easy for 5 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 - 54 minutes
Warm-up: Walk slow & easy for 5 min.
Run 10 min. Walk 1 min.
Repeat this 4 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 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 5 min. Walk 1 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.
Walk / Run Option:
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 - 46 minutes
Warm-up: Walk slow & easy for 5 min.
Run 2 min. Walk 1 min.
Repeat this 12 times
Cool-down: walk slow & easy for 5 min.
Run10KFaster Program
Session 1 - 60 minutes
Warm-up: Jog slow & easy for 10 min.
Easy 40 min. 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.
