Fitness and Friendship

Couch to 10km

A group for complete beginners targeting a 10km race. Contact our beginner coaches on This email address is being protected from spambots. You need JavaScript enabled to view it.

 

 

Intermediate Group

A group for Individuals that want to become quicker and are competitive by nature.  (Can jog +/- 10km without stopping)

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Beginners Group

A group for complete beginners or individuals that jog and walk.. Contact our beginner coaches on This email address is being protected from spambots. You need JavaScript enabled to view it.

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Advanced Group

A group for Individuals that have been doing hills, speedwork and other for about a year.  These are high intensity sessions. 

 

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First 10km

8 week to your First 10km (ERC recommends that you have your self checked out by a certified doctor before commencing with any training program)

Week 1
Mon 20 minutes of walking
Tues 10 minutes of walking
Wed Rest
Thurs 15 minutes of walking
Fri 10 minutes of walking
Sat 25 minutes of walking
Sun Rest

 

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Sub 40 10km

8 week to your first  sub 40 minute 10km (ERC recommends that you have your self checked out by a certified doctor before commencing with any training program)

Week 1
Mon

Rest

Tues

Fartlek (4 x 1 min hard, 2 easy)

Wed

8km easy

Thurs

10km @ 4:20 min/km

Fri

Fartlek (4 x 1 min hard, 2 easy)

Sat

6km easy

Sun

10km LSD

 

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Fitness and Friendship