WEEK EIGHT TRAIN­ING

The Riverine Herald - - NEWS -

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

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