Training

Training Programme By Jessie Benson (RRCA Certified Coach - USA)

17 th October

All Days
1
Sunday
If you are just starting, alternate between running 2-3 minutes and walking 1 minute.
5k long run.
2
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
3
Tuesday
If you are just starting, alternate between running 2-3 minutes and walking 1 minute.
3k run.
4
Wednesday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
5
Thursday
If you are just starting, alternate between running 2-3 minutes and walking 1 minute.
3k run.
6
Friday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
7
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
8
Sunday
If you are just starting, alternate between running 2-3 minutes and walking 1 minute.
6k run.
9
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
10
Tuesday
5k run
11
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
3k run or cross train
12
Thursday
5k run
13
Friday
Rest
14
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
15
Sunday
8k long run
16
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
17
Tuesday
5k run
18
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
3k run or cross train
19
Thursday
5k run
20
Friday
Rest
21
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
22
Sunday
If you are just starting, alternate between running 2-3 minutes and walking 1 minute.
8k long run.
23
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
24
Tuesday
If you are just starting, alternate between running 2-3 minutes and walking 1 minute.
5k run.
25
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
3k run or cross train
26
Thursday
6k run.
27
Friday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
28
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
29
Sunday
10k long run.
30
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
31
Tuesday
5k run.

17 th November

All Days
1
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
3k run or cross train
2
Thursday
6k run
3
Friday
Rest
4
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
5
Sunday
10k long run
6
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
7
Tuesday
6k run.
8
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
4k run or cross train
9
Thursday
6k run
10
Friday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
11
Saturday
Rest
12
Sunday
11k long run
13
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
14
Tuesday
6k run.
15
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
4k run or cross train
16
Thursday
6k run
17
Friday
Rest
18
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
19
Sunday
11k long run
20
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
21
Tuesday
7k run.
22
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
5k run or cross train
23
Thursday
6k run
24
Friday
Rest
25
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
26
Sunday
13k long run
27
Monday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
28
Tuesday
7k run.
29
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
5k run or cross train
30
Thursday
8k run

17 th December

All Days
1
Friday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
2
Saturday
Rest
3
Sunday
12k long run.
4
Monday
Rest
5
Tuesday
8k run.
6
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
5k run or cross train
7
Thursday
8k run
8
Friday
Rest
9
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
10
Sunday
14k long run.
11
Monday
Rest
12
Tuesday
8k run.
13
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
5k run or cross train
14
Thursday
8k run
15
Friday
Rest
16
Saturday
Do whatever type of cross training works for you! Cycling, swimming, yoga, strength training.
Cross train
17
Sunday
16k long run.
18
Monday
Rest
19
Tuesday
6k run.
20
Wednesday
If you choose cross train today, try to select something that elevates your heart rate to work on cardiovascular endurance!
5k run or cross train
21
Thursday
Very easy run to shake out your legs before the big race on Sunday!
3k shake out run
22
Friday
Rest
23
Saturday
On your rest days, it is best to try to do something active, even if just a brisk 15 minute walk!
Rest
24
Sunday
Final
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