Week 4 Sun Run InTraining schedule


VANCOUVER SUN RUN INTRAINING

WEEK 4 | Feb. 10-16

WALK 10K / NORDIC WALK 10K

EASY RECOVERY WEEK

(Session 1 — 40 minutes)

Warm-up: Walk slow and easy for 10 min.

Easy 20 min. walk

Cool-down: Walk slow and easy for 10 min.

(Session 2 — 30 minutes)

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

Walk for 20 min.

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

(Session 3 — 40 minutes)

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

Walk for 30 min.

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

RUN WALK 10K

(Session 1 — 45 minutes)

Warm-up: Walk 5, run 5 min. slow and easy

Run 4 min. Walk 1 min.

Run 9 min. Walk 1 min.

Run 9 min. Walk 1 min.

Cool-down: Walk 1 min., run 1 min. slow and easy for 10 min.

(Session 2 — 30 minutes)

Warm-up: Walk slow and easy 5 min.

Run 9 min. Walk 1 min.

Do this 2 times.

Cool-down: Walk slow and easy 5 min.

(Session 3 — 40 minutes)

Warm-up: Walk slow and easy 5 min.

Run 9 min. Walk 1 min.

Do this 3 times

Cool-down: Walk slow and easy 5 min.

LEARN TO RUN 10K

(Session 1 — 40 minutes)

Warm-up: Walk slow and easy 5 min.

Run 3 min. Walk 2 min.

Do this 6 times

Cool-down: Walk slow and easy 5 min.

(Session 2 — 30 minutes)

Warm-up: Walk slow and easy 5 min.

Run 2 min. Walk 2 min.

Do this 5 times

Cool-down: Walk slow and easy 5 min.

(Session 3 — 40 minutes)

Warm-up: Walk slow and easy 5 min.

Run 3 min. Walk 2 min.

Do this 6 times

Cool-down: Walk slow and easy 5 min.

RUN 10K STRONGER

(Session 1 — 45 minutes)

Warm-up: Run slow and easy 10 min.

Easy 25 min. run

Cool-down: Run slow and easy 10 min.

(Session 2 — 30 minutes)

Warm-up: Run slow and easy 5 min.

Run 20 min.

Cool-down: Run slow and easy 5 min.

(Session 3 — 40 minutes)

Warm-up: Run slow and easy 5 min.

Run 30 min.

Cool-down: Run slow and easy 5 min.

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Source:: Vancouver Sun

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