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WEEK 5

The Tip for this week is Avoid Excuses, my legs hurt, it’s raining, I’m busy, It’s Saturday, I can’t do it, I have to clean the house, Just get to it!

MONDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 4km. Finish up with a 5 minute cool down walk.

TUESDAY

REST DAY

WEDNESDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 4.5km. Finish up with a 5 minute cool down walk.

THURSDAY

REST DAY

FRIDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 4km. Finish up with a 5 minute cool down walk.

SATURDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 8km. Finish up with a 5 minute cool down walk.

SUNDAY

REST DAY

THE WEEKS

week 1

week 2

week 3

week 4

week 5

week 6

week 7

week 8

week 9

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download printable program here