Lifestyle

Sweat v Steam training schedule Week 7

By Riverine Herald

WEEK seven of your Sweat versus Steam training program.

You have now completed over half of your 10 week program and you should notice a difference in your fitness; maybe even a slight loss of body weight, if so, this should also make your training a little easier, as any small reduction will assist in making the distance.

WALK TO RUN 5KM PROGRAM

Tuesday: Walk 5 minutes, jog 2.5km, Walk 5 minutes.

Wednesday: Walk 5 minutes, jog 8 minutes, walk 8 minutes.

Thursday: Walk 3 minutes and jog 5 minutes four times.

Friday: Rest.

Saturday: Walk one hour.

Sunday: Walk 5 minutes, jog 3km, walk 5 minutes, jog 2km, walk 5 minutes, jog 2 minutes, walk 5 minutes.

Monday: Rest.

10KM PROGRAM

Tuesday: Run 5km with 1.5km effort in middle.

Wednesday: Run 5km with 40 step high knees each 1km.

Thursday: Run 5km with 2km effort in middle.

Friday: Rest.

Saturday: Run 2km, stretch, Run 5 X 200m rhythm with one minute recovery between, 2km cool down jog.

Sunday: Run 9km, walk 10 minutes.

Monday: Rest.