Fitness and Friendship

Couch to 10km

A group for complete beginners targeting a 10km race. 

Intermediate Group

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..

 

 

 

Beginners Group

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..

Advanced Group

A group for Individuals that have been doing hills, speedwork and other for about a year.  These are high intensity sessions. 

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First 10km

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

 

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Sub 40 10km

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

 

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@EdgemeadRunners

Fitness and Friendship