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You are in: Health24 : Fitness : Programmes : Shape Up
We offer you five step-by-step illustrated programmes to get fit. Each programme consists of both cardiovascular and resistance exercises for all-around fitness.

To start, select a programme below. Print out each week’s workout and stick it on your fridge. Now, a new you is possible!

Walk 10km

Walking is a great way to get fit. By following this easy programme, you will be able to walk 5km within 9 weeks, or 10km within 21 weeks.

Your walks are initially measured in time, and not distance. In weeks 1 to 8, you’ll do three walks per week. Faster pace walks start in week 11. Get a friend to join you, and get fit together!
Run 10km

This programme is ideal for beginners. Running is an effective and quick way to get fit and into shape. If you keep to this programme, you will be able to run 5km within 9 weeks, or 10km within 21 weeks.

If you are now fit enough to run 5km, start at week 10 and follow the programme to week 21. This will enable you to run 10km in 12 weeks’ time.

Run 21km

Want to achieve a major feat such as your first half-marathon? This five-month programme will show you a safe and effective way of doing so.
Cycle 40km

This programme incorporates some fun-rides at weekends (approximately 20 km). The time commitment is never more than four hours a week.

You may train on a stationary bike indoors, but try to head out over weekends. During the first month, all the sessions are at an easy pace. Thereafter, the pace gradually increases and will include one high intensity ride, two moderate intensity rides and a longer, more leisurely, ride.
Run 5km, Cycle 20km

This is an ideal way to cross-train or start your preparation for a mini-triathlon. Within 21 weeks, you could be on your way to being a triathlete!
 
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