Chippenham Half Marathon
Chippenham Half Marathon training part four
With entry now open for the Chippenham Half marathon, the Chippenham Harriers have custom designed a training program to help you get in shape. (For previous weeks follow the links below).
Week nine
Monday: 3 mins power walk, 20 mins easy walk, 3 mins walk.
Tuesday: 2 mins power walk, 35 mins steady run, 3 mins walk.
Wednesday: Rest day.
Thursday: 3 mins power walk, 45 mins easy run, 5 mins walk.
Friday: Rest day.
Saturday: 2 mins power walk, 20 mins steady run, 3 mins walk.
Sunday: 3 mins power walk, 60 mins steady run, 5 mins walk.
Week ten
Monday: Rest day.
Tuesday: 3 - 4 mins power walk, Interval running - run hard for 2 mins, jog recover for 1 min, repeat 5 times, 3 min walk.
Wednesday: Rest day.
Thursday: 3 - 5 mins power walk, 55 mins steady run, 5 mins walk.
Friday: Rest day.
Saturday: Rest day.
Sunday: 3 mins power walk, 70 mins steady run, 5 mins walk.
Week eleven
Monday: Rest day.
Tuesday: 2 - 4 mins power walk, Interval running - run hard for 4 mins, jog recover for 2 mins, repeat 4 times, 3 mins walk.
Wednesday: Rest day.
Thursday: 3 - 5 minute power walk, 65 mins steady run, 5 mins walk.
Friday: Rest day.
Saturday: 2 - 4 mins easy, Interval running - run hard for 6 mins, jog recover for 2 mins, repeat 4 times, 3 mins walk.
Sunday: 3 mins easy, 40 mins steady run, 5 mins easy.
Week twelve
Monday: Rest day.
Tuesday: 3 - 4 mins power walk, Interval running - run hard for 3 mins, jog recover for 1 min, repeat 6 times, 3 mins walk.
Wednesday: Rest day.
Thursday: 3 - 5 mins easy, 50 mins steady run, 5 mins walk.
Friday: Rest day.
Saturday: Rest day.
Sunday: 3 - 5 mins steady, 80 mins steady run, 5 - 7 mins easy.
3:29pm Tuesday 8th April 2008
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