Week 5 All sessions for all programs

 

WEEK 5 – ALL SESSIONS FOR ALL PROGRAMS

WALK10K / NORDICWALK10K Session 1

51 minutes

 Warm up: Walk slow & easy for 15 min.

 5 min. brisk walk followed by 2 min. slow, easy recovery walk. Do this 3 times.

 Cool down: Walk slow & easy for 15 min.

Session 2

40 minutes

 Warm up: Walk slow & easy 5 min.

 Walk for 30 min.

 Cool down: Walk slow & easy 5 min.

Session 3

50 minutes

 Warm up: Walk slow & easy 5 min.

 Walk for 40 min.

 Cool down: Walk slow & easy 5 min.

LEARNTORUN10K Session 1

46 minutes

 Warm up: Walk slow & easy 5 min.

 Run 3 min. Walk 1 min. Do this 9 times.

 Cool down: Walk slow & easy 5 min.

Session 2

34 minutes

 Warm up: Walk slow & easy 5 min.

 Run 2 min. Walk 1 min. Do this 8 times.

 Cool down: Walk slow & easy 5 min.

Session 3

42 minutes

 Warm up: Walk slow & easy 5 min.

 Run 3 min. Walk 1 min. Do this 8 times.

 Cool down: Walk slow & easy 5 min.

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