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Updated 12 March 2013

Running Intermediate - 10km in 6 weeks

At completion you will be able to run 10km at a medium pace.

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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


 
 
 
 
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