GET MOVING WEEK 11 APRIL 1-7

SESSION 1 — 75 MINUTES

Warm-up: Walk slow and easy for 15 min.

Find a hill that has an incline of about 25 degrees. Do 1 min. brisk walk uphill, take approx. 2 min. to walk back down the hill at recovery pace

Do this combination 10 times Using the same hill, do 30 sec. brisk walk uphill and approx. 90 sec. to walk back down the hill at recovery pace — do this combination 8 times

Cool-down: Walk slow and easy for 15 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 — 70 MINUTES

Warm-up: Walk slow and easy for 5 min. Walk for 60 min. Cool-down: Walk slow and easy for 5 min. LEARN TO RUN 10K

SESSION 1 — 71 MINUTES Warm-up: Walk slow and easy 5 min. Run 40 min. Walk 1 min. Run 20 min.

Cool-down: Walk slow and easy 5 min.

Choose to complete the above over hilly terrain SESSION 2 — 54 MINUTES

Warm-up: Walk slow and easy 5 min. Run 10 min. Walk 1 min. — Do this 4 times

Cool-down: Walk slow and easy 5 min.

SESSION 3 – 57 MINUTES

Warm-up: Walk slow and easy 5 min. Run 20 min. Walk 1 min. Run 15 min. Walk 1 min. Run 10 min. Cool-down: Walk slow and

easy 5 min. RUN/WALK OPTION

SESSION 1 — 76 MINUTES Warm-up: Walk slow and easy 5 min.

Run 10 min. Walk 1 min. — Do this 6 times Cool-down: Walk slow and

easy 5 min.

SESSION 2 — 55 MINUTES

Warm-up: Walk slow and easy 5 min. Run 4 min. Walk 1 min. — do this 9 times

Cool-down: Walk slow and easy 5 min.

SESSION 3 — 58 MINUTES Warm-up: Walk slow and easy

5 min.

Run 5 min. Walk 1 min. — do this 8 times Cool-down: Walk slow and

easy 5 min.