TRAIN­ING: WEEK 1

Vancouver Sun - - YOU - — Lynn Kanuka

WALK 10K/NORDIC WALK 10K PRO­GRAM

SES­SION 1 — 44 MIN­UTES Warm-up: Walk slow and easy for 10 min

3 min. brisk walk fol­lowed by 2 min. re­cov­ery walk 2 min. brisk walk fol­lowed by 2 min. re­cov­ery walk 1 min. brisk walk fol­lowed by 2 min. re­cov­ery walk Do this com­bi­na­tion 2 times. Cool-down: Walk slow and easy for 10 min.

SES­SION 2 — 30 MIN­UTES Warm-up: Walk slow and easy for 5 min

Walk for 20 min Cool-down: Walk slow and easy for 5 min

SES­SION 3 — 35 MIN­UTES Warm-up: Walk slow and easy for 5 min

Walk for 25 min Cool-down: Walk slow and easy for 5 min

LEARN TO RUN 10K PRO­GRAM

SES­SION 1 — 34 MIN­UTES Warm-up: Walk slow and easy 5 min

Run 1 min. Walk 2 min Do this 8 times Cool-down: Walk slow and easy 5 min

SES­SION 2 — 28 MIN­UTES Warm-up: Walk slow and easy 5 min

Run 1 min. Walk 2 min Do this 6 times Cool-down: Walk slow and easy 5 min

SES­SION 3 — 31 MIN­UTES Warm-up: Walk slow and easy 5 min

Run 1 min. Walk 2 min Do this 7 times Cool-down: Walk slow and easy 5 min

RUN 10K PRO­GRAM

SES­SION 1 — 44 MIN­UTES Warm-up: Easy run 1 min. Walk 1 min. (x5)

3 min brisk run. 2 min re­cov­ery walk

2 min brisk run. 2 min re­cov­ery walk

1 min brisk run. 2 min re­cov­ery walk

Do this com­bi­na­tion 2 times Cool-down: Easy run 1 min. Walk 1 min. (x5)

SES­SION 2 — 30 MIN­UTES Warm-up: Walk slow and easy 5 min

Run 4 min. Walk 1 min

Do this 4 times Cool-down: Walk slow and easy 5 min

SES­SION 3 — 35 MIN­UTES Warm-up: Walk slow and easy 5 min

Run 4 min. Walk 1 min

Do this 5 times Cool-down: Walk slow and easy 5 min

RUN 10K STRONGER PRO­GRAM

SES­SION 1 — 44 MIN­UTES Warm-up: Run slow and easy 10 min

3 min. brisk run. 2 min. re­cov­ery run

2 min. brisk run. 2 min. re­cov­ery run

1 min. brisk run. 2 min. re­cov­ery run Re­peat this com­bi­na­tion 2 times Cool-down: Run slow and easy 10 min

SES­SION 2 — 30 MIN­UTES Warm-up: Run slow and easy 5 min

Run 20 min Cool-down: Run slow and easy 5 min

SES­SION 3 — 35 MIN­UTES Warm-up: Run slow and easy 5 min

Run 25 min Cool-down: Run slow and easy 5 min

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