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 |
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 |