GET MOVING WEEK 12 APRIL 7-13

WALK 10K / NORDIC WALK 10K

SESSION 1 — 80 minutes Warm-up: Walk slow for 5 min. Walk for 70 min. Cool-down: Walk slow for 5 min.

SESSION 2 — 50 minutes Warm-up: Walk slow for 5 min. Walk for 40 min. Cool-down: Walk slow for 5 min.

SESSION 3 — 60 minutes Warm-up: Walk slow for 5 min. Walk for 50 min. Cool-down: Walk slow for 5 min.

LEARN TO RUN 10K

SESSION 1 — 61 minutes Warm-up: Walk slow for 5 min. Run 5 min., walk 1 min. Run 10 min., walk 1 min. Repeat 3 times

Cool-down: Walk slow 5 min. SESSION 2 — 40 minutes Warm-up: Walk slow 5 min. Run 4 min., walk 1 min. Do this 6 times

Cool-down: Walk slow and easy 5 min.

SESSION 3 — 52 minutes Warm-up: Walk slow and easy 5 min. Run 5 min., walk 1 min. Repeat 7 times

Cool-down: Walk slow 5 min.

RUN WALK 10K

SESSION 1 — 50 minutes Warm-up: Walk 5 min., run 5 min. slow and easy. Run 9 min., walk 1 min. Do this 3 times

Cool-down: Walk 1 min., run 1 min. slow and easy for 10 min. SESSION 2 — 30 minutes Warm-up: Walk slow 5 min. Run 20 minutes as you feel Cool-down: Walk slow 5 min. SESSION 3 — 40 minutes Warm-up: Walk slow 5 min. Run 30 minutes as you feel Cool-down: Walk slow 5 min.

RUN 10K STRONGER

SESSION 1 — 50 minutes Warm-up: Run slow 10 min. Easy 30 min. run Cool-down: Run slow 10 min. SESSION 2 — 30-40 minutes

Warm-up: Run slow 5 min. Run 20-30 min. as you feel Cool-down: Run slow 5 min. SESSION 3 — 40-50 minutes

Warm-up: Run slow 5 min. Run 30-40 min. as you feel Cool-down: Run slow 5 min.