5km easy running. Cool down: 5mins walk. 5mins brisk walk,. 20mins run. Cool down: 5mins walk. Warm up: 5mins fast walk.
21K
BEGINNER 10 WEEK TRAINING PROGRAM GOAL TIME: 120 MINS +
Sunday July 29, 2018 To tackle this program you may be an experienced 5K and 10K runner, but you now want to step up to a new challenge. This program will guide you from run/walking through to running a Half Marathon in 10 weeks. MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
REST OR CROSS TRAINING
5mins brisk walk, 20mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
Warm up: 5mins fast walk. Run/walk: 5 x 3mins run/1mins walk. Cool down: 5mins walk
REST
Warm up: 5mins fast walk. Run/walk: 3x 5mins run/1mins walk. Cool down: 5mins walk
1km brisk walk, 5km easy running. Cool down: 5mins walk
2
REST OR CROSS TRAINING
5mins brisk walk, 20mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
Warm up: 5mins fast walk. Run/walk: 5x 3mins run/1mins walk. Cool down: 5mins walk
REST
Warm up: 5mins fast walk. Run/walk: 3x 5mins run/1mins walk. Cool down: 5mins walk
1km brisk walk, 5km easy running. Cool down: 500m walk
3
REST OR CROSS TRAINING
5mins brisk walk, 35mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
Warm up: 5mins fast walk. Run/walk: 3x 5mins run/1mins walk. Cool down: 5mins walk
REST
Warm up: 5mins fast walk. Run/walk: 3x 8mins run/1mins walk. Cool down: 5mins walk
1km brisk walk, 8km easy running. 500m walk, 1km run. Cool down: 500m walk
Run Melbourne Training Runs commence week 1 of the Training Program, Tuesday 22nd May. Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square | Each Wednesday 6.20am for a 6.30am start Gilson Restaurant, South Yarra | Each Thursday 5.45pm for 6pm start – Sole Motive, 170 Queen St, Melbourne
REST
Warm up: 5mins fast walk. Run/walk: 6x 2mins run UP A HILL /1mins walk. Cool down: 5mins walk
1km brisk walk 10km easy running. 500m walk, 1km run. Cool down: 500m walk
REST
Warm up: 5mins fast walk. Then 10km @planned pace For Half Marathon. Cool down: 5mins walk
5mins brisk walk 30mins run. Cool down: 500m walk
5mins fast walk Run/walk: 10x 2mins run/ 1mins walk. Cool down: 5mins walk
REST
Warm up: 5mins fast walk. Run/walk: 8x 2mins run UP A HILL /1mins walk. Cool down: 5mins walk
1km brisk walk 12km easy running 500m walk, 1km run. Cool down: 500m walk
REST OR CROSS TRAINING
10mins jog Run/walk: 6x 3mins steady/ 30secs walk. Cool down: 10mins jog
REST
Warm up: 5mins fast walk. Run/walk 3 x 10mins run/1mins walk. Cool down: 5mins walk
14km easy running 500m walk, 1km run. Cool down: 500m walk
50mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
10mins jog Run/walk: 5x 4mins steady/ 60secs walk. Cool down: 10mins jog
REST
Warm up: 5mins fast walk. Run/walk 3 x 10mins run/1mins walk. Cool down: 5mins walk
16km easy running Cool down: 500m walk
REST
50mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
10mins jog Run/walk: 5x 6mins steady/ 90secs walk. Cool down: 10mins jog
REST
Warm up: 5mins fast walk. Run/walk 10 x 1mins stride/1mins easy. Cool down: 5mins walk
18km easy running Cool down: 500m walk
REST
5mins brisk walk, 20mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
5mins fast walk, 20mins at target race pace. Cool down: 5mins walk
REST
5mins fast walk, 15mins run, Cool down: 5mins walk
4
REST OR CROSS TRAINING
5mins brisk walk, 35mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
5mins fast walk Run/walk: 4x 8mins run/ 1mins walk. Cool down: 5mins walk
5
REST OR CROSS TRAINING
5mins brisk walk, 40mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
5mins fast walk Run/walk: 10x 2mins run/ 1mins walk. Cool down: 5mins walk
6
REST OR CROSS TRAINING
5mins brisk walk, 45mins run. Cool down: 5mins walk
REST OR CROSS TRAINING
7
REST OR CROSS TRAINING
50mins run. Cool down: 5mins walk
8
REST OR CROSS TRAINING
9 10
Or replace with a Run Melbourne Training Run
www.runmelbourne.com.au
RUN MELBOURNE
