Week 6-10

Week 6

Complete 3 x 35 minute sessions. Begin with a 5 minute warm up. Then alternate between an 8 minute jog/run and 3 minute brisk walk repeated twice. Finish with a 5 minute cool down.

Remember these sessions are supposed to challenge you so don't feel overwhelmed if you're struggling. Just focus on small improvements every time.

 

Week 7

Complete 3 x 35 minute sessions. Begin with a 5 minute warm up. Then alternate between a 10 minute jog/run and 2 minute brisk walk repeated twice. Finish with a 5 minute cool down. 


Week 8

Complete 3 x 40 minute sessions. Begin with a 5 minute warm up. Then alternate between a 12 minute jog/run and 2 minute break repeated twice. Finish with a 5 minute cool down.

 

Week 9

Complete 3 x 30 minute sessions. Begin with a 5 minute warm up. Then a 20 minute jog/run with no breaks. Finish with a 5 minute cool down.

 

Week 10


The last week! This week you'll be giving a 5km run a go at the end the week.

For your first 2 sessions of the week begin with a 5 minute warm up and then a 25 minute jog/run with no break. Finish with a 5 minute cool down.

For your final session of the week begin with a 5 minute warm up and then use an app to track your 5km jog/run. You can do this!

This will be your 30th run in just 10 weeks and no doubt you've made huge progress over the course of the program. Well done!

These sessions will challenge you so don't feel overwhelmed if you're struggling. Just focus on small improvements every time.

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