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WEEK 7

This is week 7and we now really begin to stretch our running towards our goal of running the Women’s Half Marathon.  The tip for this week is really look at all the positive changes, not just physically, but at how much confidence you’ve gained over the last few weeks.

MONDAY

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.

TUESDAY

REST DAY

WEDNESDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 5.5km. 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 4.5km. 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 9.5km. 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