Welcome to week 7
Monday
Today is a non-running day. Do 45 minutes of a non-running activity. It can be anything you like: for example, walking, cycling, swimming, yoga, Pilates or a gym class.
Total time: 45 minutes
Tuesday
Walk for 3 minutes, then run for 16 minutes. Walk for 2 minutes, then run for another 16. Walk for 3 minutes to cool down.
Total time: 40 minutes
Wednesday
Today is a non-running day. Do 45 minutes of a non-running activity. It can be anything you like: for example, walking, cycling, swimming, yoga, Pilates or a gym class.
Total time: 45 minutes
Thursday
Walk for 5 minutes, run for 32 minutes, then walk for 3 minutes to cool down.
Total time: 40 minutes
Friday
Today is your resistance training day. These days introduce you to strength training which will help you build muscle and feel stronger - It can also help with your running.
Tip: Choose dumbbells (hand weights) or a resistance band that lets you do the exercise for the specified reps, but feel hard towards to end of the set. You may need to progress this as the weeks go by and you get stronger.
Saturday
Today is a complete rest day. Today you’ll be focusing on recovery. Letting your muscles recoup from your workouts is just as important as the workouts themselves.
Sunday
Walk for 4 minutes, then run 4km continuously. Walk for 2 minutes to cool down.
Total run distance: 4km
Intensity level
| Low intensity | No hard breathing, you’re able to talk and sing easily. |
| Moderate intensity | Puffing slightly, you’re able to have a conversation, but not sing. |
| High intensity | You’re huffing and puffing, and only able to talk briefly. |