Sun Run training: Week 12

Sun Run training: Week 12

This week’s Training Schedule for the upcoming Vancouver Sun Run.

Walk 10K / Nordic Walk 10K Program

(Easy Recovery Week)

SESSION 1: 80 MINUTES

Warm-up: Walk slow and easy for 5 min.

Walk for 70 min.

Cool-down: Walk slow and easy for 5 min.

SESSION 2: 50 MINUTES

Warm-up: Walk slow and easy for 5 min.

Walk for 40 min.

Cool-down: Walk slow and easy for 5 min.

SESSION 3: 60 MINUTES

Warm-up: Walk slow and easy for 5 min.

Walk for 50 min.

Cool-down: Walk slow and easy for 5 min.

Learn To Run 10K Program

(Easy Recovery Week)

SESSION 1: 61 MINUTES

Warm-up: Walk slow and easy 5 min.

Run 5 min. Walk 1 min.

Run 10 min. Walk 1 min.

Do this combination 3 times.

Cool-down: Walk slow and easy 5 min.

SESSION 2: 40 MINUTES

Warm-up: Walk slow and easy 5 min.

Run 4 min. Walk 1 min.

Do this 6 times.

Cool-down: Walk slow and easy 5 min.

SESSION 3: 52 MINUTES

Warm-up: Walk slow and easy 5 min.

Run 5 min. Walk 1 min.

Do this 7 times.

Cool-down: Walk slow and easy 5 min.

Run 10K Program

SESSION 1: 60 MINUTES

Warm-up: Easy run 4 min. Walk 1 min. (x2)

Run 9 min. Walk 1 min.

Do this 4 times.

Cool-down: Easy run 4 min. Walk 1 min. (x2)

SESSION 2: 30 MINUTES

Warm-up: Walk slow and easy 5 min.

Run 20 minutes as you feel.

Cool-down: Walk slow and easy 5 min.

SESSION 3: 40 MINUTES

Warm-up: Walk slow and easy 5 min.

Run 30 minutes as you feel.

Cool-down: Walk slow and easy 5 min.

Run 10K Stronger Program

(Easy Recovery Week)

SESSION 1: 60 MINUTES

Warm-up: Run slow and easy 10 min.

Easy 40 min. run

Cool-down: Run slow and easy 10 min.

SESSION 2: 30-40 MINUTES

Warm-up: Run slow and easy 5 min.

Run 20-30 min. as you feel.

Cool-down: Run slow and easy 5 min.

SESSION 3: 40-50 MINUTES

Warm-up: Run slow and easy 5 min.

Run 30-40 min. as you feel.

Cool-down: Run slow and easy 5 min.

Источник: Vancouversun.com

Источник: Corruptioner.life

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