21KM - WEEK 6 to 10
WEEK 6
January 8 - 14
This is Week 7 and we now really begin to stretch our running towards our goal of running the Hamilton Half Marathon. The tip for this week is really look at all the positive changes, not just physically, but at how much confidence you’ve gained over the last few weeks.
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MONDAY Start with a brisk 5 minute warm up walk. Then run for a total of 8km. 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 9km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 7
January 15 - 21
Get through this week and YOU'RE HALF WAY! Tip for this week is to stay positive as we step up the running times.
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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 6km. 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 13km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 8
January 22 - 28
The tip for this week is not to be afraid to move forward, a great thought to ponder on is, “What would you do if you were not afraid?” Really Think About it…. you can now do anything.
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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 REST DAY |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 11km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 9
January 29 - February 4
The tip for this week is vary your route. The whole point of running is to get outside so if you are running on a treadmill make a change. Think fresh, crisp air, stimulated by new sights and smells. Mix up your running route every so often to keep it interesting.
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MONDAY 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. |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 9km. 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 8km. 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 14km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 10
February 5 - 11
Not long to go here we are at Week 11. The tip for this week is remember to take rest days and you do have a few of them this week. Rest days and sleep are vital to give your body time to rest and let your muscles grow stronger. Having all of these days off on week 11 of the program is very, very important for your body to absorb all of the training so stick to the program and no extra sneaky little runs!
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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 REST DAY |
SATURDAY REST DAY |
SUNDAY
REST DAY
REST DAY
