Fitness and Friendship

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

 

Week 2
Mon 20 minutes walking/jogging
Tues 15 minutes of walking
Wed Rest
Thurs 20 minutes of walking
Fri 15 minutes of walking
Sat 30 minutes walking/jogging
Sun Rest

 

Week 3
Mon 25 minutes walking/jogging
Tues 20 minutes of brisk walkin
Wed 10 minutes of walking
Thurs 15 minutes walking/jogging
Fri 20 minutes of walking
Sat 2-3 km of easy running
Sun Rest

 

Week 4
Mon 3 km of easy running
Tues 25 minutes of brisk walking
Wed 15 minutes of walking
Thurs 20 minutes walking/jogging
Fri Rest
Sat 4 km of easy running
Sun Rest

 

Week 5
Mon 3 km of easy running 
Tues 30 minutes of brisk walking 
Wed 40 minutes of walking
Thurs 4 km of easy running
Fri 35 minutes of walking
Sat 5 km of easy running
Sun Rest

 

Week 6
Mon Mon 4 km of easy running 
Tues 40 minutes of brisk walking
Wed 60 minutes of brisk walking
Thurs Rest
Fri 30 minutes of walking
Sat 6 km of easy running
Sun Rest

 

Week 7
Mon 4 km of easy running 
Tues 45 minutes of brisk walking
Wed 6 km of easy running
Thurs 4 km of easy running
Fri 20 minutes of walking
Sat 8 km of easy running
Sun Rest

 

Week 8
Mon 4 km of easy running 
Tues 60 minutes of brisk walking
Wed 6 km of easy running
Thurs 4 km of easy running
Fri Rest
Sat RACE
Sun Rest

@EdgemeadRunners

Fitness and Friendship