WALK 10K / NORDIC WALK 10K

SESSION 1 — 60 MINUTES OR5K

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

5K walk 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 — 55 MINUTES Warm-up: Walk slow and easy for 5 min.

Walk for 45 min. Cool-down: Walk slow and easy for 5 min.

LEARN TO RUN 10K

SESSION 1 — 52 MINUTES OR5K

Warm-up: Walk slow and easy 5 min.

Run 5 min., walk 1 min. Do this seven times or repeat pattern over the 5K distance 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 — 50 MINUTES Warm-up: Walk slow and easy 5 min.

Run 4 min., walk 1 min. Do this 8 times Cool-down: Walk slow and easy 5 min.

RUN/WALK 10K

SESSION 1 — 50 MINUTES OR5K

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

30 min. run or 5K distance 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.