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Race For Life - walk, run, walk plan

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Sign pinned to a woman's back with a message for her mum
This is a fast way of improving your fitness. Basically every time you run you follow with some walking to recover. You can decide which days you train on. You just need to take 24 hours off between each training session. The programme starts 6 weeks before your Race for Life event.

REMEMBER: Aim for 3 sessions a week, with 24 hours between each session.

WEEK ONE
Session 1
Walk 1 min Run 2 min - Do 5 x = 15 mins
Session 2
Walk 2 min Run 2 min - Do 7 x = 28 mins
Session 3
Walk 2 min Run 2 min - Do 5 x = 20 mins
WEEK TOTAL: 63 mins

WEEK TWO
Session 1
Walk 1 min Run 2 min - Do 8 x = 24 mins
Session 2
Walk 2 min Run 3 min - Do 5 x = 25 mins
Session 3
Walk 2 min Run 3 min - Do 5 x = 25 mins
WEEK TOTAL: 74 mins

WEEK THREE
Session 1
Walk 1 min Run 2 min - Do 11 x = 33 mins
Session 2
Walk 2 min Run 4 min - Do 4 x = 24 mins
Session 3
Walk 2 min Run 5 min - Do 4 x = 28 mins
WEEK TOTAL: 85 mins

WEEK FOUR
Session 1
Walk 2 min Run 6 min - Do 5 x = 40 mins
Session 2
Walk 3 min Run 10 min - Do 3 x = 39 mins
Session 3
Walk 4 min Run 4 min - Do 3 x = 24 mins
WEEK TOTAL: 103 mins

WEEK FIVE
Session 1
Walk 1 min Run 7 min - Do 3 x = 24 mins
Session 2
Walk 2 min Run 15 min - Do 2 x = 34 mins
Session 3
Walk 1 min Run 7 min - Do 3 x = 24 mins
WEEK TOTAL: 82 mins

WEEK SIX
Session 1
Walk 1 min Run 3 min - Do 5 x = 20 mins
Session 2
Walk 1 min Run 8 min - Do 3 x = 27 mins
Session 3
Walk 1 min Run 3 min - Do 5 x = 20 mins
WEEK TOTAL: 67 mins

Continued below...


Race For Life

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  1. 1. Race For Life - training tips
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