A group for complete beginners targeting a 10km race.
A group for individuals that want to become quicker and are competitive by nature. (Can jog +/- 10km without stopping). For more information please contact our captains at This email address is being protected from spambots. You need JavaScript enabled to view it..
A group for complete beginners or individuals that jog and walk. Contact our beginner coordinator at This email address is being protected from spambots. You need JavaScript enabled to view it..
A group for Individuals that have been doing hills, speedwork and other for about a year. These are high intensity sessions.
8 week to your First 10km (ERC recommends that you have your self checked out by a certified doctor before commencing with any training program)
Week 1 | |
---|---|
Mon | 20 minutes of walking |
Tues | 10 minutes of walking |
Wed | Rest |
Thurs | 15 minutes of walking |
Fri | 10 minutes of walking |
Sat | 25 minutes of walking |
Sun | Rest |
8 week to your first sub 40 minute 10km (ERC recommends that you have your self checked out by a certified doctor before commencing with any training program)
Week 1 | |
---|---|
Mon |
Rest |
Tues |
Fartlek (4 x 1 min hard, 2 easy) |
Wed |
8km easy |
Thurs |
10km @ 4:20 min/km |
Fri |
Fartlek (4 x 1 min hard, 2 easy) |
Sat |
6km easy |
Sun |
10km LSD |