Sun Run Training - Week #3

Week #3 Workouts - Jan 31 - Feb 6

Walk10K Programme

Session 1 - 54 minutes
Warm-up: Walk slow & easy for 15 min.
1 min. brisk walk - 2 min.recovery walk
Repeat this combination 8 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 - 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 - 45 minutes
Warm-up: Walk slow & easy for 5 min.
Run 3 min. Walk 2 min.
Repeat this 7 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 2 min.
Repeat this 6 times
Cool-down: walk slow & easy for 5 min.

Session 3 - 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.

Run10KFaster Program

Session 1 - 50 minutes
Warm-up: Jog slow & easy for 10 min.
1 min. brisk run - 2 min.recovery jog
Repeat this 10 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 - 45 minutes
Warm-up: Jog slow & easy for 5 min.
Run for 35 minutes
Cool-down: Jog slow & easy for 5 min.