VANCOUVER SUN RUN INTRAINING

WEEK 13 | April 14 to April 22

WALK 10K / NORDIC WALK 10K

(Session 1 — 44 minutes)

Warm-up: Walk slow and 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

Do this combination 2 times

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

(Session 2 — 40 minutes)

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

Walk for 30 min.

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

(Session 3 — Vancouver Sun Run 10K April 22)

Have fun and take care not to start too quickly. See you at the finish line!

LEARN TO RUN 10K

(Session 1 — 54 minutes)

Warm-up: Walk slow and easy 5 min.

Run 10 min., walk 1 min.

Do this 4 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 — Vancouver Sun Run 10K April 22)

Have fun and take care not to start too quickly. See you at the finish line!

RUN WALK 10K

(Session 1 — 44 minutes)

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

3 min. brisk run, 2 min. recovery walk

2 min. brisk run, 2 min. recovery walk

1 min. brisk run, 2 min. recovery walk

Do this combination 2 times

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 20 minutes as you feel

Cool-down: Walk slow and easy 5 min.

(Session 3 — Vancouver Sun Run 10K April 22)

Have fun and take care not to start too quickly. See you at the finish line!

RUN 10K STRONGER

(Session 1 — 44 minutes)

Warm-up: Run slow and easy 10 min.

3 min. brisk run, 2 min. recovery run

2 min. brisk run, 2 min. recovery run

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Source:: Vancouver Sun