TRAINING Learn To Run 10K

WEEK 1 FEb 6-12SeSSion 1 34 min.Warm-up: Walk slow & easy 5 minutes.Run 1 minute. Walk 2 minutes. Do this 8 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 28 min.Warm-up: Walk slow & easy 5 minutes.Run 1 minute. Walk 2 minutes. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 31 min.Warm-up: Walk slow & easy 5 minutes.Run 1 minute. Walk 2 minutes. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 2 FEb 13-19 SeSSion 1 38 min.Warm-up: Walk slow & easy 5 minutes.Run 2 minutes. Walk 2 minutes. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 31 min.Warm-up: Walk slow & easy 5 minutes.Run 1 minute. Walk 2 minutes. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 34 min.Warm-up: Walk slow & easy 5 minutes.Run 2 minutes. Walk 2 minutes. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 3 FEb 20-26SeSSion 1 45 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 2 minutes. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 34 min.Warm-up: Walk slow & easy 5 minutes.Run 2 minutes. Walk 2 minutes. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 40 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 2 minutes. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 4 FEb 27-Mar 5 EaSY rECOVErY WEEK

SeSSion 1 40 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 2 minutes. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 30 min.Warm-up: Walk slow & easy 5 minutes.Run 2 minutes. Walk 2 minutes. Do this 5 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 40 min.Warm-up: Walk slow & easy 5 minutes.Run 2 minutes. Walk 3 minutes. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 5 Mar 6-12SeSSion 1 46 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 1 minute. Do this 9 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 34 min.Warm-up: Walk slow & easy 5 minutes.Run 2 minutes. Walk 1 minute. Do this 8 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 42 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 1 minute. Do this 8 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 6 Mar 13-19SeSSion 1 52 min.Warm-up: Walk slow & easy 5 minutes.Run 5 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 38 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 50 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 1 minute. Do this 10 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 7 Mar 20-26This is a GOOD TiME TO assEss hOW YOU aRE FEELiNG. Remember your goal is to safely and comfortably complete a 10K event. it’s important to be honest with yourself.• Iftherunningprogressionshavebeen

comfortable for you, then you can choose to continue with the program.

• Ifyoufindyouarestrugglingatanytime with the increases in running time, or simply like the idea of staying with a combination of walking and running, then you can choose the Walk/Run option presented each week.

SeSSion 1 54 min. or 5K.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Do this 4 times or repeat pattern over the 5K.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 40 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 52 min.Warm-up: Walk slow & easy 5 minutes.Run 5 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.WaLK / rUN OptiON:SeSSion 1 52 min. or 5K.Warm-up: Walk slow & easy 5 minutes.Run 6 minutes. Walk 1 minute. Do this 6 times or repeat pattern over the 5K distance.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 40 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 50 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 8 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 8 Mar 27-apr 2 EaSY rECOVErY WEEKSeSSion 1 54 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Do this 4 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 38 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 46 min.Warm-up: Walk slow & easy 5 minutes.Run 5 minutes. Walk 1 minute. Do this 6 times.

Cool-down: Walk slow & easy 5 minutes.WaLK / rUN OptiON:SeSSion 1 52 min.Warm-up: Walk slow & easy 5 minutes.Run 5 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 38 min.Warm-up: Walk slow & easy 5 minutes.Run 3 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 46 min.Warm-up: Walk slow & easy 5 minutes.Run 2 minutes. Walk 1 minute. Do this 12 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 9 apr 3-9SeSSion 1 68 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 20 minutes. Walk 1 minute. Run 10 minutes.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 46 min.Warm-up: Walk slow & easy 5 minutes.Run 5 minutes. Walk 1 minute. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 54 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Do this 4 times.Cool-down: Walk slow & easy 5 minutes.WaLK / rUN OptiON:SeSSion 1 66 min.Warm-up: Walk slow & easy 5 minutes.Run 6 minutes. Walk 1 minute. Do this 8 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 45 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.

SeSSion 3 55 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 9 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 10 apr 10-16SeSSion 1 72 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Run 20 minutes. Walk 1 minute. Run 30 minutes. Cool-down: Walk slow & easy 5 minutes.SeSSion 2 54 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Do this 4 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 57 min.Warm-up: Walk slow & easy 5 minutes.Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.Cool-down: Walk slow & easy 5 minutesWaLK / rUN OptiON:SeSSion 1 73 min.Warm-up: Walk slow & easy 5 minutes.Run 8 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 2 55 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 9 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 58 min.Warm-up: Walk slow & easy 5 minutes.Run 5 minutes. Walk 1 minute. Do this 8 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 11 apr 17-23SeSSion 1 71 min.Warm-up: Walk slow & easy 5 minutes.Run 40 minutes. Walk 1 minute. Run 20 minutes. Cool-down: Walk slow & easy 5 minutes.

SeSSion 2 54 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute.Do this 4 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 57 min.Warm-up: Walk slow & easy 5 minutes.Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.Cool-down: Walk slow & easy 5 minutes.WaLK / rUN OptiON:SeSSion 1 76 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Do this 6 times. Cool-down: Walk slow & easy 5 minutes.SeSSion 2 55 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 9 times.Cool-down: Walk slow & easy 5 minutes.SeSSion 3 58 min.Warm-up: Walk slow & easy 5 minutes.Run 5 minutes. Walk 1 minute. Do this 8 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 12 apr 24-30 EaSY rECOVErY WEEKSeSSion 1 60 min.Warm-up: Walk slow & easy 5 minutes.Run 50 minutes. Cool-down: Walk slow & easy 5 minutes.SeSSion 2 43 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Do this 3 times. Cool-down: Walk slow & easy 5 minutes.SeSSion 3 52 min.Warm-up: Walk slow & easy 5 minutes.Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes. Cool-down: Walk slow & easy 5 minutes.WaLK / rUN OptiON:

SeSSion 1 64 min.Warm-up: Walk slow & easy 5 minutes.Run 8 minutes. Walk 1 minute. Do this 6 times. Cool-down: Walk slow & easy 5 minutes.

SeSSion 2 40 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 6 times. Cool-down: Walk slow & easy 5 minutes.

SeSSion 3 52 min.Warm-up: Walk slow & easy 5 minutes.Run 5 minutes. Walk 1 minute. Do this 7 times.Cool-down: Walk slow & easy 5 minutes.

WEEK 13 MaY 1-7

SeSSion 1 50 min.Warm-up: Walk slow & easy 5 minutes.Run 40 minutes.Cool-down: Walk slow & easy 5 minutes.

SeSSion 2 43 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Do this 3 times.Cool-down: Walk slow & easy 5 minutes.WaLK / rUN OptiON:SeSSion 1 54 min.Warm-up: Walk slow & easy 5 minutes.Run 10 minutes. Walk 1 minute. Do this 4 times.Cool-down: Walk slow & easy 5 minutes.

SeSSion 2 40 min.Warm-up: Walk slow & easy 5 minutes.Run 4 minutes. Walk 1 minute. Do this 6 times.Cool-down: Walk slow & easy 5 minutes.

SeSSion 3 Both ProgramSThe Vancouver sun Run 10K May 9:Walk/Run as you feel, have fun, and take care not to start out too quickly for yourself.

Congratulations!

Tips for successGEt iN ShapE FOr thE SUN rUNso you’ve decided you’d like to LearnToRun10K! if you’ve never run before, or have not done any running for three months or longer, this is the program for you! You’ll notice the gradual progression in which the walking time decreases as the running time slowly increases, so that by the end of 13 weeks you will be prepared to choose to either Walk/Run10K or Run10K. Take care to make sure that your ‘run’ portion is always a very slow jog and always at a comfortable talking pace. have fun!

• Trainfor13weeksstartingtheweekofFebruary 6 and finishing with the sun Run on May 9.

• Includea10to15minutewarm-upbeforeeach session and cool-down with a sequence of slow, controlled stretches. Visit www.sportmedbc.com for stretching tips.

• Resistthetemptationtojumpahead.Youwon’t get fit any faster, but you will increase your risk of injury.

• Trainonalternatedays,threedaysaweek(Monday, Wednesday and saturday, for example).

• Scheduleyourtrainingsessionsandkeepalog of your progress. You’ll be more likely to stick with the program.

• Checkwithyourphysicianbeforestartinganew exercise program.

• Trainwithothersofsimilarabilityandreceive support, motivation and expert coaching tips at a sun Run inTraining clinic. sportMedBC offers clinics at 65+ locations. Visit sportmedbc.com for details.

thE GOaL: To build strength and stamina, improve overall health and fitness while remaining injury-free.

suitable for novice to experienced runners or walkers. Choose the level that best suits your personal goals.

NOrdiC WaLKiNG CLiNiCSThe Vancouver sun Run and sportMedBC is proud to support Nordic Walking. For 2010, we will be offering NordicWalk10K at over 20 clinic locations (for a full list of clinics, please visit www.sportmedbc.com).

Note: Poles are not provided and should be brought to the first clinic. For assistance with purchasing poles and for special promotions, please visit Alliance Athletics or www.sportmedbc.com.

TRAINING

SUNDAY MAY 9

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ReGISTeR TodAY! SuNRuN.coM

iNtraiNiNG StartS FEbrUarY 6!SportMedBC’s proven 13-week program includes a New Balance Lightning Dry Tempo Long Sleeve, Sun Run entry and more!

GEt iN ShapE FOr thE SUN rUN

Walk10K

Your goal for following the inTraining Walk 10K or Nordic Walk 10K program should be to safely and comfortably complete a 10K at the end of 13 weeks. Your personal pace is entirely up to you and you should, for the most part, be relaxed, steady, and able to carry on a conversation. Whether you are a beginner or already an avid walker, the inTraining Walk10K or Nordic Walk 10K Program will provide you with a comfortable progression of distances and change-of-pace to ensure you progress according to your own level. have fun!

WEEK 1 FEb 6-12SeSSion 1 44 min.Warm-up: Walk slow & easy for 10 min.3 min. brisk walk - 2 min. recovery walk.2 min. brisk walk - 2 min. recovery walk.1 min. brisk walk - 2 min. recovery walk.Repeat this combination 2 times.Cool-down: Walk slow & easy for 10 min. SeSSion 2 30 min.Warm-up: Walk slow & easy for 5 min.Walk for 20 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 35 min.Warm-up: Walk slow & easy for 5 min.Walk for 25 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 2 FEb 13-19 SeSSion 1 40 min.Warm-up: Walk slow & easy for 10 min.2 min. brisk walk - 2 min. recovery walk; Repeat this combination 5 times.Cool-down: Walk slow & easy for 10 min.SeSSion 2 30 min.Warm-up: Walk slow & easy for 5 min.Walk for 20 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 40 minWarm-up: Walk slow & easy for 5 min.Walk for 30 minutesCool-down: Walk slow & easy for 5 min.

Run 10K FasterWEEK 3 FEb 20-26SeSSion 1 54 min.Warm-up: Walk slow & easy for 15 min.1 min. brisk walk - 2 min. recovery walk; Repeat this combination 8 times.Cool-down: Walk slow & easy for 15 min.SeSSion 2 40 min.Warm-up: Walk slow & easy for 5 min.Walk for 30 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 50 min.Warm-up: Walk slow & easy for 5 min.Walk for 40 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 4 FEb 27-Mar 5EaSY rECOVErY WEEK.

SeSSion 1 40 min.Warm-up: Walk slow & easy for 10 min.Easy 20 minute walk.Cool-down: Walk slow & easy for 10 min.SeSSion 2 30 min.Warm-up: Walk slow & easy for 5 min.Walk for 20 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 40 min.Warm-up: Walk slow & easy for 5 min.Walk for 30 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 5 Mar 6-12 SeSSion 1 51 min.Warm-up: Walk slow & easy for 15 min.5 min. brisk walk - 2 min. recovery walk:Repeat this combination 3 times.Cool-down: Walk slow & easy for 15 min.SeSSion 2 40 min.Warm-up: Walk slow & easy for 5 min.Walk for 30 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 50 min.Warm-up: Walk slow & easy for 5 min.Walk for 40 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 6 Mar 13-19 SeSSion 1 66 min.Warm-up: Walk slow & easy for 15 min.3 min. brisk walk - 2 min. recovery walk.2 min. brisk walk - 2 min. recovery walk.1 min. brisk walk - 2 min. recovery walk.Repeat this combination 3 times.Cool-down: Walk slow & easy for 15 min.SeSSion 2 40 min.Warm-up: Walk slow & easy for 5 min.Walk for 30 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 60 min.Warm-up: Walk slow & easy for 5 min. Walk for 50 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 7 Mar 20-26 OVEr haLFWaY!

SeSSion 1 60 min. or 5K.Warm-up: Walk slow & easy for 5 min.5K Walk.Cool-down: Walk slow & easy for 5 min.SeSSion 2 50 min.Warm-up: Walk slow & easy for 5 min.Walk for 40 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 70 min.Warm-up: Walk slow & easy for 5 min.Walk for 60 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 8 Mar 27-apr 2 EaSY rECOVErY WEEK.

SeSSion 1 70 min.Warm-up: Walk slow & easy for 5 min.Walk for 60 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 2 30 min.Warm-up: Walk slow & easy for 5 min.Walk for 20 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 40 min.Warm-up: Walk slow & easy for 5 min.Walk for 30 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 9 apr 3-9SeSSion 1 80 min.Warm-up: Walk slow & easy for 15 min.5 min. brisk walk - 2 min. recovery walk;4 min. brisk walk - 2 min. recovery walk;3 min. brisk walk - 2 min. recovery walk;2 min. brisk walk - 2 min. recovery walk;1 min. brisk walk - 2 min. recovery walk.Repeat this combination 2 times.Cool-down: Walk slow & easy for 15 min.SeSSion 2 50 min.Warm-up: Walk slow & easy for 5 min.Walk for 40 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 70 min.Warm-up: Walk slow & easy for 5 min.Walk for 60 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 10 apr 10-16SeSSion 1 80 min.Warm-up: Walk slow & easy for 20 min.2 min. brisk walk - 2 min. recovery walk.Repeat this combination 10 times.Cool-down: Walk slow & easy for 20 min.SeSSion 2 50 min.Warm-up: Walk slow & easy for 5 min.Walk for 40 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 80 min.Warm-up: Walk slow & easy for 5 min.Walk for 70 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 11 apr 17-23SeSSion 1 aPProX. 90 min.Warm-up: Walk slow & easy for 15 min.Find a hill that has an incline of approximately 25 degrees; you will do 1 min. brisk walk uphill and walk back down the hill at a slow and easy recovery walk pace; Repeat this combination 8 times.Using the same hill, you will do a 30 second brisk walk uphill and walk back down the hill at a slow and easy recovery pace; Repeat this combination 8 times.NO HILL OPTION:Warm-up: Walk slow & easy for 15 min.

2 min. brisk walk - 2 min. recovery walk.Repeat this combination 6 times.1 min. brisk walk - 2 min. recovery walk.Repeat this combination 6 times.Cool-down: Walk slow & easy for 15 min.SeSSion 2 50 min.Warm-up: Walk slow & easy for 5 min.Walk for 40 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 70 min.Warm-up: Walk slow & easy for 5 min.Walk for 60 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 12 apr 24-30EASY RECOVERY WEEK.

SeSSion 1 90 min.Warm-up: Walk slow & easy for 5 min.Walk for 80 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 2 50 min.Warm-up: Walk slow & easy for 5 min.Walk for 40 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 75 min.Warm-up: Walk slow & easy for 5 min.Walk for 65 minutes.Cool-down: Walk slow & easy for 5 min.

WEEK 13 MaY 1-7thiS iS it!

SeSSion 1 44 min.Warm-up: Walk slow & easy for 10 min.3 min. brisk walk - 2 min. recovery walk;2 min. brisk walk - 2 min. recovery walk;1 min. brisk walk - 2 min. recovery walk;Repeat this combination 2 times.Cool-down: Walk slow & easy for 10 min.SeSSion 2 40 min.Warm-up: Walk slow & easy for 5 min.Walk for 30 minutes.Cool-down: Walk slow & easy for 5 min.SeSSion 3 Sun run 10KMay 9 - have fun and take care not to start out too quickly for yourself. see you at the finish line.

so YOU are a runner! You have either already completed last year’s inTraining LearnToRun10K program, or you’ve been running on your own 2-3 times per week for about 30 min-utes, and you’re ready for some vari-ety in a program. Your goal for following the inTraining Run10KFast-er program should be to learn to run a little faster, or simply feel more comfortable when you run.

WEEK 3 FEb 20-26

SeSSion 1 50 min.Warm-up: Jog slow & easy 10 min.1 min. brisk run - 2 min. recovery jog.Repeat this combination 10 times.Cool-down: Jog slow & easy 10 min.

SeSSion 2 30 min.Warm-up: Jog slow & easy 5 min.Run 20 minutes.Cool-down: Jog slow & easy 5 min.

SeSSion 3 45 min.Warm-up: Jog slow & easy 5 min.Run 35 minutes.Cool-down: Jog slow & easy 5 min.

WEEK 4 FEb 27-Mar 5 EaSY rECOVErY WEEK.

SeSSion 1 45 min.Warm-up: Jog slow & easy 10 min.Easy 25 minute run.Cool-down: Jog slow & easy 10 min.

SeSSion 2 30 min.Warm-up: Jog slow & easy 5 min.Run 20 minutes.Cool-down: Jog slow & easy 5 min.

SeSSion 3 40 min.Warm-up: Jog slow & easy 5 min.Run 30 minutes.Cool-down: Jog slow & easy 5 min.

WEEK 5 Mar 6-12

SeSSion 1 55 min.Warm-up: Jog slow & easy 10 min.5 min. brisk run - 2 min. recovery jog.Repeat this combination 5 times.Cool-down: Jog slow & easy 10 min.

SeSSion 2 30 min.Warm-up: Jog slow & easy 5 min.Run 20 minutes.Cool-down: Jog slow & easy 5 min.

SeSSion 3 40-50 min.Warm-up: Jog slow & easy 5 min.Run 30-40 minutes as you feel.Cool-down: Jog slow & easy 5 min.

WEEK 6 Mar 13-19

SeSSion 1 60 min.Warm-up: Jog slow & easy 10 min.40 min. change-of-pace Fartlek as you feel.Cool-down: Jog slow & easy 10 min.

SeSSion 2 30-40 min.Warm-up: Jog slow & easy 5 min.Run 20-30 minutes as you feel.Cool-down: Jog slow & easy 5 min.

SeSSion 3 40-50 min.Warm-up: Jog slow & easy 5 min.Run 30-40 minutes as you feel.Cool-down: Jog slow & easy 5 min.

WEEK 7 Mar 20-26OVEr haLFWaY!

SeSSion 1 aPProX. 50 min. or 5K Warm-up: Jog slow & easy 10 min.30 minutes or 5K Run.Cool-down: Jog slow & easy 10 min.

SeSSion 2 30-40 min.Warm-up: Jog slow & easy 5 min.Run 20-30 minutes as you feel.Cool-down: Jog slow & easy 5 min.

SeSSion 3 50-60 min.Warm-up: Jog slow & easy 5 min.Run 40-50 minutes as you feel.Cool-down: Jog slow & easy 5 min.

WEEK 8 Mar 27-apr 2EaSY rECOVErY WEEK.

SeSSion 1 60 min.Warm-up: Jog slow & easy 10 min.Easy 40 minute run.Cool-down: Jog slow & easy 10 min.

SeSSion 2 30 min.Warm-up: Jog slow & easy 5 min.Run 20 minutes.Cool-down: Jog slow & easy 5 min.

SeSSion 3 40 min.Warm-up: Jog slow & easy 5 min.Run 30 minutes.Cool-down: Jog slow & easy 5 min.

WEEK 9 apr 3-9

SeSSion 1 65 min.Warm-up: Jog slow & easy 10 min.5 min. brisk run - 2 min. recovery jog;3 min. brisk run - 2 min. recovery jog;1 min. brisk run - 2 min. recovery jog.Repeat this combination 3 times.Cool-down: Jog slow & easy 10 min.

SeSSion 2 30-40 min.Warm-up: Jog slow & easy 5 min.Run 20-30 minutes as you feel.Cool-down: Jog slow & easy 5 min.

SeSSion 3 50-60 min.Warm-up: Jog slow & easy 5 min.Run 40-50 minutes as you feel.Cool-down: Jog slow & easy 5 min.

WEEK 10 apr 10-16

SeSSion 1 70 min.Warm-up: Jog slow & easy 10 min.3 min. brisk run - 2 min. recovery jog.Repeat this combination 10 times.Cool-down: Jog slow & easy 10 min.

SeSSion 2 30-40 min.Warm-up: Jog slow & easy 5 min.Run 20-30 minutes as you feel.Cool-down: Jog slow & easy 5 min.

SeSSion 3 50-60 min.Warm-up: Jog slow & easy 5 min.Run 40-50 minutes as you feel.Cool-down: Jog slow & easy 5 min.

WEEK 11 apr 17-23

SeSSion 1 aPProX. 60-75 min.Warm-up: Jog slow & easy for 10 min.Find a hill that has an incline of approx 25 degrees; 1 min. brisk run uphill, slow & easy recovery jog back down hill; Repeat 8 times. Using the same hill, you will do a 30 second 30 second brisk run up hill, slow & easy jog back down hill. Repeat 8 times. Cool-down: Jog slow & easy for 10 min.

NO hiLL OptiON: 2 min. brisk run - 2 min. recovery jog.Repeat this combination 8 times.1 min. brisk run - 2 min recovery jog Repeat this combination 8 times.Cool-down: Jog slow & easy for 10 min.SeSSion 2 40-50 min.Warm-up: Jog slow & easy 5 min.Run 30-40 minutes.Cool-down: Jog slow & easy 5 min.SeSSion 3 60-70 min.Warm-up: Jog slow & easy 5 min.Run 50-60 minutes.Cool-down: Jog slow & easy 5 min.

WEEK 12 apr 24-30 EaSY rECOVErY WEEK

SeSSion 1 60 min.Warm-up: Jog slow & easy 10 min.Easy 40 minute run.Cool-down: Jog slow & easy 10 min.SeSSion 2 30-40 min.Warm-up: Jog slow & easy 5 min.Run 20-30 minutes.Cool-down: Jog slow & easy 5 min.SeSSion 3 40-50 min.Warm-up: Jog slow & easy 5 min.Run 30-40 minutes.Cool-down: Jog slow & easy 5 min.

WEEK 13 MaY 1-7thiS iS it! SeSSion 1 44 min.Warm up: Jog slow and easy 10 min. 3 min. brisk run - 2 min. recovery jog;2 min. brisk run - 2 min. recovery jog;1 min. brisk run - 2 min. recovery jog.Repeat this combination 2 times.Cool-down: Jog slow & easy 10 min.SeSSion 2 30 min.Warm-up: Jog slow & easy 5 min.Run 20 minutes.Cool-down: Jog slow & easy 5 min.SeSSion 3 Sun run 10KMay 9 - Run as you feel, have fun and take care not to start too quickly for yourself.

Congratulations!

WEEK 1 FEb 6-12 SeSSion 1 44 min.Warm-up: Jog slow & easy 10 min.3 min. brisk run - 2 min. recovery jog;2 min. brisk run - 2 min. recovery jog;1 min. brisk run - 2 min. recovery jog.Repeat this combination 2 times.Cool-down: Jog slow & easy 10 min.(Note: Brisk running means you should not be able to speak any more than 2 sentences at one time. any more and you’re going too slow, any less and you’re going too fast.) SeSSion 2 30 min.Warm-up: Jog slow & easy 5 min.Run 20 minutes.Cool-down: Jog slow & easy 5 min.SeSSion 3 35 min.Warm-up: Jog slow & easy 5 min.Run 25 minutes.Cool-down: Jog slow & easy 5 min.

WEEK 2 FEb 13-19SeSSion 1 44 min.Warm-up: Jog slow & easy 10 min.2 min. brisk run - 2 min. recovery jog.Repeat this combination 6 times.Cool-down: Jog slow & easy 10 min.SeSSion 2 30 min.Warm-up: Jog slow & easy 5 min.Run 20 minutes.Cool-down: Jog slow & easy 5 min.SeSSion 3 40 min.Warm-up: Walk slow & easy for 5 min.Walk for 30 min.Cool-down: Walk slow & easy for 5 min.

GEt iN ShapE FOr thE SUN rUN

TRAINING TRAINING

prESENtEd bY

2010K 2010K