WEEK EIGHT TRAINING
WEEK eight of your Sweat versus Steam training program.
Now is a good time to assess the condition of your shoes.
If they weren’t new when you started the program, they might need replacing to make sure they are broken in before the event.
WALK TO RUN 5KM PROGRAM
Tuesday: Walk five minutes, jog 2km, walk five minutes. Wednesday: Walk 35 minutes with one minute hard walking every five minutes. Thursday: Walk four minutes and jog four minutes four times. Friday: Rest. Saturday: Walk one hour. Sunday: Walk five minutes, jog 2.5km, walk five minutes, jog 1.5km, walk five minutes, jog four minutes, walk five minutes. Monday: Rest.
12.5KM RUNNING PROGRAM
Tuesday: Run 6km with 1km effort in middle. Wednesday: Rest. Thursday: Run 7km. Friday: Rest. Saturday: Run 2km, stretch, 5x200m rhythm runs with one minute rest between each, 2km cool down jog. Sunday: Run 10km, walk 10 minutes. Monday: Rest. To register visit bit.ly/ 2LTdm1K