Health 24 - Fitness, [title]

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[mainhead]

You are in: Health24 : Fitness : Programmes : Invest in your health > 10 km Run, Advanced > Week 1

Week

Cardio

Stretches

DAY 1

Prepare mentally and practically for weeks ahead

DAY 2

Run

Min:	15
Easy Hills: Easy run on a slightly hilly route

Full body

Stretch your full body.

DAY 3

Rest

DAY 4

Run

3 km

Fast Run - Run at about 80% of full effort

Lower body

Stretch your lower body.

DAY 5

Rest

DAY 6

Run

Min:	20
Easy - run at a pace that you could talk without getting out of breathe

Quick stretch

A quick standing stretch.

DAY 7

Run

Min:	20
Moderate with 3 x 100m strides ( short sprint at about 95% of maximum effort) at the end

Full body

Stretch your full body.

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