21KM - WEEK 1 to 5
WEEK 1
December 4 - 10
Before you start ensure you have the right gear – That means a good supportive bra and just as important a good pair of running shoes to help prevent injury.
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MONDAY Start with a brisk 5 minute warm up walk. Then run for a total of 4km. Finish up with a 5 minute cool down walk. |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 4km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 6km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 2
December 11 - 17
Week 3, we appreciate your dedication! You’ll be running like a pro in no tim e. The tip for this week is to pick a positive person and tell them about your goals, let them know when you need encouragement or ask them to join you.
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MONDAY Start with a brisk 5 minute warm up walk. Then run for a total of 4km. Finish up with a 5 minute cool down walk. |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY REST DAY |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 6km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 3
December 18 - 24
Are you ready to take it to the next level? The tip for this week is to keep hydrated your body will thank you.
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MONDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY Start with a brisk 5 minute warm up walk. Then run for a total of 6km. Finish up with a 5 minute cool down walk. |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 7km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 4
December 25 - 31
The Tip for this week is Avoid Excuses, my legs hurt, it’s raining, I’m busy, It’s Saturday, I can’t do it, I have to clean the house, Just get to it!
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MONDAY REST DAY |
TUESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 6km. Finish up with a 5 minute cool down walk. |
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WEDNESDAY REST DAY |
THURSDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
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FRIDAY REST DAY |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 6km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 5
January 1 - 7
The tip for this week is to belly breathe. Make sure that you inhale through your nose, while your belly expands, and exhale through your mouth while you pull your belly as it contracts. Only 2 runs this week...enjoy the days off you deserve it!
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MONDAY REST DAY |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
SATURDAY REST DAY |
SUNDAY
REST DAY
REST DAY
