Congratulations you have signed up for a 10k, this is just over six miles, which may sound a little scary, but is an achievable challenge for anyone with a bit of training.
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
1 | REST | Run 15 minutes.Walk 1 to 2 minutes.Run 15 minutes | REST | Run 15 minutes.Walk 1 to 2 minutes.Run 15 minutes | REST | REST | Run 2 miles (3Km) continuously |
2 | REST | Run 18 minutes.Walk 1 to 3 minutes.Run 18 minutes | REST | Run 18 minutes.Walk 1 to 3 minutes.Run 18 minutes | REST | REST | Run 3 miles (5Km) continuously |
3 | REST | Run 30 minutes continuously | REST | Run 30 minutes continuously | REST | REST | Run 3 miles (5Km) continuously |
4 | REST | Run 30 minutes continuously | REST | Run 30 minutes continuously | REST | REST | Run 40 to 45 minutes continuously |
5 | REST | Run 30 minutes continuously | REST | Run 40 minutes continuously | REST | REST | Run 4 (6Km) continuously |
6 | REST | Run 30 minutes continuously | REST | Run 40 minutes continuously | REST | REST | Run 50 minutes continuously |
7 | REST | Run 45 minutes continuously | REST | Run 45 minutes continuously | REST | REST | Run 6 miles (10Km) continuously |
8 | REST | Run 30 minutes easy continuously | REST | Run 25 minutes easy continuously | REST | REST | RACE DAY!!! |