TRAINING GUIDE

WALKERS Week 3

Saturday Get active and organise some action with friends or family. A beach walk is a great option. An hour.

Sunday Long hilly walk. 1 to 1 ½ hours. Puffing at times.

Monday Do something easy on the body like swimming or cycling. Try to move without stopping for 40 minutes.

Tuesday Do a 10-minute warmup walk at an easy pace. Then power walk at a strong pace for 30 minutes. Ease down over the last 5 minutes and have a slow stretch of your legs.

Wednesday Bike ride, row or swim for 30 minutes at a steady pace.

Thursday Warm up for 10 minutes then brisk walk over a hilly course for 40 minutes. You should not be chatting during this effort. Cool down and stretch those leg muscles.

Friday Have a rest day.

RUNNERS Week 3

Saturday Have a fun day of activities with family and friends. A run at a quick pace for 20 minutes.

Sunday Keep up the long run over a hilly course. Work hard up the hills. Try to add 10 minutes on to last week’s time. At least 50 minutes.

Monday 30 minutes of easy activity like cycling, swimming or circuit.

Tuesday Jog for 10 minutes to warm up. Run 30 minutes at a breathless pace. Do a 5-minute cool-down.

Wednesday Do some low-impact exercise for 45 minutes.

Thursday Warm up with a jog for 10 minutes. Then run four efforts of 3 minutes at a pace you can just sustain. Walk and jog for 2 minutes in between to recover. Jog for 5 minutes to cool down and stretch gently.

Friday Rest and recovery day.