WEEK seven of your Sweat versus Steam training program.
You have now completed over half of your 10 week program and you should notice a difference in your fitness; maybe even a slight loss of body weight, if so, this should also make your training a little easier, as any small reduction will assist in making the distance.
WALK TO RUN 5KM PROGRAM
Tuesday: Walk 5 minutes, jog 2.5km, Walk 5 minutes.
Wednesday: Walk 5 minutes, jog 8 minutes, walk 8 minutes.
Thursday: Walk 3 minutes and jog 5 minutes four times.
Friday: Rest.
Saturday: Walk one hour.
Sunday: Walk 5 minutes, jog 3km, walk 5 minutes, jog 2km, walk 5 minutes, jog 2 minutes, walk 5 minutes.
Monday: Rest.
10KM PROGRAM
Tuesday: Run 5km with 1.5km effort in middle.
Wednesday: Run 5km with 40 step high knees each 1km.
Thursday: Run 5km with 2km effort in middle.
Friday: Rest.
Saturday: Run 2km, stretch, Run 5 X 200m rhythm with one minute recovery between, 2km cool down jog.
Sunday: Run 9km, walk 10 minutes.
Monday: Rest.