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WEEK 10

The tip for this week is vary your route. The whole point of running is to get outside so if you are running on a treadmill make a change.  Think fresh, crisp air, stimulated by new sights and smells. Mix up your running route every so often to keep it interesting.

MONDAY

Start with a brisk 5 minute warm up walk. Then run for a total of 6km. 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 9km. 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 8km. 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 14km. 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

week 10

week 11

week 12

week 13

week 14

week 15

week 16

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download printable program here