WEEK | 1st | 2nd | 3rd | 4th | 5th | 6th | 7th |
MON | Rest | Rest | Rest | Rest | Rest | Rest | Rest |
TUES | Easy walk 30 mins | Easy walk 30 mins | Easy walk 30 mins | Easy walk 40 mins | Easy walk 30 mins | Easy walk 30 mins | Easy walk 30 mins |
WED | Walk + 1x100m run | Walk + 2x100m run | Walk + 3x100 m run | Walk + 3x100m run | Walk + 1x100m run | Walk + 2x100m run | Walk + 3x100m run |
THUR | Easy walk 30 mins | Easy walk 30 mins | Easy walk 30 mins | Easy walk 30 mins | Easy walk 30 mins | Easy walk 30 mins | Easy walk 30 mins |
FRI | Rest | Rest | Rest | Rest | Rest | Rest | Rest |
SAT | Brisk walk 45 mins | Brisk walk 45 mins | Brisk walk 45 mins | Brisk walk 45 mins | Brisk walk 45 mins | Brisk walk 45 mins | Brisk walk 45 mins |
SUN | 1 hr walk + 2x200m jog | 1 hr walk + 3x200m jog | 1 hr jog/walk | 45 mins jog/walk | 45 mins jog/walk | 1 hr jog/walk | 30 mins jog |
1. Carry a small bottle of water with you.
2. Run on the pavement or the side of the road facing incoming traffic.
3. Run on a side road where there is less traffic.
4. If it’s raining or it’s wet, shorter steps reduce the chances of slipping.
5. When you get out of breath – walk, when you feel normal again – run.
6. Do a bit of gentle stretching when you finish.
7. At the end of the run, come back home.
8. Buy a non-cotton quick dry T-shirt, get yourself a pair of running shoes .
