Programme information:
Level: Intermediate; Men & Women
Where: In gym or at home
Components: Cardio (walking, then running) & stretches
Weeks: 6
Sessions per week: 4 x Walking/Running.
At completion: You will be able to run 10km at a medium pace.
WEEK 1
Tuesday
Full body stretch
Run/walk (R10min, W2min) x 2
Thursday
Lower body stretch
Run/walk (R8min, W2min) x 2
Saturday
Quick stretch
Run/walk (R10min, W2min) x 2
Sunday
Full body stretch
Run/walk (R8min, W2min) x 2
WEEK 2
Tuesday
Full body stretch
Run/walk (R15min, W2min, R10, W2min)
Thursday
Lower body stretch
Run/walk (R10min, W2min) x 2
Saturday
Quick stretch
Run/walk (R15min, W2min, R10min, W2min)
Sunday
Full body stretch
Run/walk (R10min, W2min) x 2
WEEK 3
Tuesday
Full body stretch
Run 5km
Thursday
Lower body stretch
Run 3km
Saturday
Quick stretch
Run 6km
Sunday
Full body stretch
Run 4km
WEEK 4
Tuesday
Full body stretch
Run 7km
Thursday
Lower body stretch
Run 4km
Saturday
Quick stretch
Run 7km
Sunday
Full body stretch
Run 4km
WEEK 5
Tuesday
Full body stretch
Run 8km
Thursday
Lower body stretch
Run 5km
Saturday
Quick stretch
Run 8km
Sunday
Full body stretch
Run 5km
WEEK 6
Tuesday
Full body stretch
Run 9km
Thursday
Lower body stretch
Run 4km
Friday
Full body stretch
Jog 20 min
Saturday
Quick stretch
Run10km
Level: Intermediate; Men & Women
Where: In gym or at home
Components: Cardio (walking, then running) & stretches
Weeks: 6
Sessions per week: 4 x Walking/Running.
At completion: You will be able to run 10km at a medium pace.
WEEK 1
Tuesday
Full body stretch
Run/walk (R10min, W2min) x 2
Thursday
Lower body stretch
Run/walk (R8min, W2min) x 2
Saturday
Quick stretch
Run/walk (R10min, W2min) x 2
Sunday
Full body stretch
Run/walk (R8min, W2min) x 2
WEEK 2
Tuesday
Full body stretch
Run/walk (R15min, W2min, R10, W2min)
Thursday
Lower body stretch
Run/walk (R10min, W2min) x 2
Saturday
Quick stretch
Run/walk (R15min, W2min, R10min, W2min)
Sunday
Full body stretch
Run/walk (R10min, W2min) x 2
WEEK 3
Tuesday
Full body stretch
Run 5km
Thursday
Lower body stretch
Run 3km
Saturday
Quick stretch
Run 6km
Sunday
Full body stretch
Run 4km
WEEK 4
Tuesday
Full body stretch
Run 7km
Thursday
Lower body stretch
Run 4km
Saturday
Quick stretch
Run 7km
Sunday
Full body stretch
Run 4km
WEEK 5
Tuesday
Full body stretch
Run 8km
Thursday
Lower body stretch
Run 5km
Saturday
Quick stretch
Run 8km
Sunday
Full body stretch
Run 5km
WEEK 6
Tuesday
Full body stretch
Run 9km
Thursday
Lower body stretch
Run 4km
Friday
Full body stretch
Jog 20 min
Saturday
Quick stretch
Run10km