Welcome to week 12
Monday
Today is a non-running day. Do 60 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: 60 minutes
Tuesday
Today is your interval run day: Walk for 5 minutes, then run for 53 minutes. Walk for 2 minutes to cool down. During your run, do five 60-second intervals at a faster pace and jog at an easy pace for 40 seconds in between.
Total time: 60 minutes
Wednesday
Today is a non-running day. Do 60 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: 60 minutes
Thursday
Walk for 5 minutes, then run for 55 minutes. Walk for 3 minutes to cool down.
Total time: 63 minutes
Friday
Today you have a choice of either a resistance training session or a non-running session. For a non-running session do 30 minutes of a non-running activity. It can be anything you like: for example walking, cycling, swimming, yoga, Pilates or a gym class.
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
Congratulations! You’ve made it to 10km. It’s time to celebrate your achievement.
Total run distance: 10km continuously
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. |