WEEK 3: JAN. 28 - FEB. 3
RUN 10K
SESSION 1: 45 MINUTES
Warm- up: Walk slow & easy 5 minutes. Run 3 minutes. Walk 2 minutes. Do this 7 times. Cool- down: Walk slow & easy 5 minutes.
SESSION 2: 34 MINUTES
Warm- up: Walk slow & easy 5 minutes. Run 2 minutes. Walk 2 minutes. Do this 6 times. Cool- down: Walk slow & easy 5 minutes.
SESSION 3: 40 MINUTES
Warm- up: Walk slow & easy 5 minutes. Run 3 minutes. Walk 2 minutes. Do this 6 times. Cool- down: Walk slow & easy 5 minutes.
RUN FASTER
SESSION 1: 50 MINUTES
Warm- up: Jog slow & easy 10 minutes 1 minute brisk run - 2 minutes recovery jog. Repeat this combination 10 times. Cool- down: Jog slow & easy 10 minutes
SESSION 2: 30 MINUTES
Warm- up: Jog slow & easy 5 minutes Run 20 minutes. Cool- down: Jog slow & easy 5 minutes SESSION 3: 45 MINUTES Warm- up: Jog slow & easy 5 minutes Run 35 minutes. Cool- down: Jog slow & easy 5 minutes
WALK SCHEDULE
SESSION 1: 54 MINUTES
Warm- up: Walk slow & easy for 15 minutes 1 minute brisk walk - 2 minutes recovery walk; Repeat this combination 8 times. Cool- down: Walk slow & easy for 15 MINUTES
SESSION 2: 40 MINUTES
Warm- up: Walk slow & easy for 5 minutes Walk for 30 minutes. Cool- down: Walk slow & easy for 5 minutes
SESSION 3: 50 MINUTES
Warm- up: Walk slow & easy for 5 minutes Walk for 40 minutes. Cool- down: Walk slow & easy for 5 minutes
RUN OF THE WEEK
KIM WONG, VANCOUVER
Bio: I’ve been along for the ride since 2000. I started off as a Sun Run participant, then an Intraining leader, and now a Clinic Coordinator. Living in the False Creek area and working in Gastown, it’s easy for me to walk or run home from work. Favourite run: I start through the cobblestone streets of Gastown and weave between all the tourists through to the Downtown Eastside. I leave behind the concrete jungle and see the giant globe of Science World become bigger as I approach it. I arrive at the old athletes’ village where there are the water taxis, kayaks and dragon boats seemingly dancing through the waters. I reach my destination of Granville Island where I can reward myself at the many restaurants, or pick something up to take home.