Sun Run training: Week 6
Sun Run training: Week 6
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Walk 10K / Nordic Walk 10K Program
SESSION 1: 56 MINUTES
Warm-up: Walk slow and easy for 10 min.
3 min. brisk walk, 2 min. recovery walk
2 min. brisk walk, 2 min. recovery walk
1 min. brisk walk, 2 min. recovery walk
Do this combination 3 times.
Cool-down: Walk slow and easy for 10 min.
SESSION 2: 40 MINUTES
Warm-up: Walk slow and easy for 5 min.
Walk for 30 min.
Cool-down: Walk slow and easy for 5 min.
SESSION 3: 50 MINUTES
Warm-up: Walk slow and easy for 5 min.
Walk for 50 min.
Cool-down: Walk slow and easy for 5 min.
Learn To Run 10K Program
SESSION 1: 50 MINUTES
Warm-up: Walk slow and easy 5 min.
Run 3 min., walk 1 min.
Run 5 min., walk 1 min.
Do this combination 4 times.
Cool-down: Walk slow and easy 5 min.
SESSION 2: 38 MINUTES
Warm-up: Walk slow and easy 5 min.
Run 3 min., walk 1 min.
Do this 7 times.
Cool-down: Walk slow and easy 5 min.
SESSION 3: 50 MINUTES
Warm-up: Walk slow and easy 5 min.
Run 3 min., walk 1 min.
Do this 10 times.
Cool-down: Walk slow and easy 5 min.
Run 10K Program
SESSION 1: 60 MINUTES
Warm-up: Easy run 3 min., walk 2 min. (x2)
40 min. change-of-pace Fartlek as you feel.
Cool-down: Easy run 3 min., walk 2 min. (x2)
SESSION 2: 30 MINUTES
Warm-up: Walk slow and easy 5 min.
Run 9 min., walk 1 min.
Do this 2 times.
Cool-down: Walk slow and easy 5 min.
SESSION 3: 40 MINUTES
Warm-up: Walk slow and easy 5 min.
Run 9 min., walk 1 min.
Do this 3 times.
Cool-down: Walk slow and easy 5 min.
Run 10K Stronger Program
SESSION 1: 60 MINUTES
Warm-up: Run slow and easy 10 min.
40 min. change-of-pace Fartlek as you feel
Cool-down: Run slow and easy 10 min.
SESSION 2: 30-40 MINUTES
Warm-up: Run slow and easy 5 min.
Run 20-30 min. as you feel.
Cool-down: Run slow and easy 5 min.
SESSION 3: 40-50 MINUTES
Warm-up: Run slow and easy 5 min.
Run 30-40 min. as you feel.
Cool-down: Run slow and easy 5 min.
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