Lifestyle

Training program is off and running

by
July 31, 2017

WEEK three of your Sweat versus Steam training program.

WEEK three of your Sweat versus Steam training program.

Hopefully you have a friend to join you on the program; if not all, then on some of the days.

You should now be starting to acclimatize to your regular activities, but make sure you include designated rest days into your program.

WALK TO RUN 5KM PROGRAM

Tuesday: Walk 10 minutes, jog 3 minutes, walk 15 minutes.

Wednesday: Walk 40 minutes.

Thursday: Walk 6 minutes and jog 2 minutes four times.

Friday: Rest.

Saturday: Walk 50 minutes.

Sunday: Walk 7 minutes and jog 3 minutes, walk 7 minutes, jog 3 minutes, walk 7 minutes, jog 3 minutes, Walk 8 minutes, jog 2 minutes, walk 5 minutes.

Monday: Rest.

12.5KM PROGRAM

Tuesday: Run 3km include a 500m effort in middle, walk 10 minutes.

Wednesday: Run 4km.

Thursday: Run 2km, walk 5 minutes, run 2km.

Friday: Rest.

Saturday: Run 2km, stretch, 8 x 100m rhythm runs starting one each minute, 1km cool down jog.

Sunday: Run 6km, walk 10 minutes.

Monday: Rest.

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