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WEEK 6

The tip for this week is to belly breathe.  Make sure that you inhale through your nose, while your belly expands, and exhale through your mouth while you pull your belly as it contracts.  Only 3 runs this week...enjoy the days off you deserve it!

MONDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 3km. 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 2.5km. Finish up with a 5 minute cool down walk.

THURSDAY

REST DAY

FRIDAY

REST DAY

SATURDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 6.5km. 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