Whether you're first-timer, returning to exercise after a period of inactivity, or on the mend after an injury, it's a good idea to ease yourself into the routine of exercise by combining brisk walking with jogging. We have put together this easy routine that allows you to hit your target of 6miles in the week leading up to the big day. The key is to relax, enjoy the process of getting fit and sustain the routine up to race day. Good luck!
Week 1
- Monday 16th January
- 30min brisk walk.
- Tuesday 17th January
- Off
- Wednesday 18th January
- 10min jog then 10min brisk walk.
- Thursday 19th January
- 5min jog then run 1min & walk 1min. Repeat 10 times.
- Friday 20th January
- Off
- Saturday 21st January
- 20min jog.
- Sunday 22nd January
- Off
Week 2
- Monday 23rd January
- 10min brisk walk then 20 jog.
- Tuesday 24th January
- Off
- Wednesday 25th January
- 20min jog.
- Thursday 26th January
- 10min jog.
- Friday 27th January
- Off
- Saturday 28th January
- 20min run.
- Sunday 29th January
- Off
Week 3
- Monday 30th January
- 10min brisk walk then 20 jog.
- Tuesday 31st January
- Off
- Wednesday 1st February
- 20min jog.
- Thursday 2nd February
- 10min jog.
- Friday 3rd February
- Off
- Saturday 4th February
- 20min run.
- Sunday 5th February
- Off
Week 4
- Monday 6th February
- 25min run.
- Tuesday 7th February
- Off
- Wednesday 8th February
- Run for 20mins, brisk walk for 10mins, run for 20minutes.
- Thursday 9th February
- 10min run, 5min walk.
- Friday 10th February
- Off
- Saturday 11th February
- 30min run.
- Sunday 12th February
- Off
Week 5
- Monday 13th February
- 4min jog then walk for 2mins. Repeat 8 times.
- Tuesday 14th February
- Off
- Wednesday 15th February
- 10min run, 5min jog, 10min run, 10min jog.
- Thursday 16th February
- 10min brisk walk, stretch, 20min run.
- Friday 17th February
- Off
- Saturday 18th February
- 15min run, 5min walk, 20min run.
- Sunday 19th February
- Off
Week 6
- Monday 20th February
- 15min jog , 10min walk, 25min run.
- Tuesday 21st February
- Off
- Wednesday 22nd February
- 60min brisk walk.
- Thursday 23rd February
- 15min run, 10min walk, 5min run, 10min jog.
- Friday 24th February
- Off
- Saturday 25th February
- 30min run, 5min walk, 20min run.
- Sunday 26th February
- Off
Week 7
- Monday 27th February
- 20min run and stretch.
- Tuesday 28th February
- Off
- Wednesday 29th February
- 30min run.
- Thursday 1st March
- 30min run.
- Friday 2nd March
- Off
- Saturday 3rd March
- 20min run, 10min walk, 20min run.
- Sunday 4th March
- Off
Week 8
- Monday 5th March
- 40min brisk walk.
- Tuesday 6th March
- Off
- Wednesday 7th March
- 5min run & 1min walk. Repeat 10 times.
- Thursday 8th March
- Off
- Friday 9th March
- Off
- Saturday 10th March
- Run/Walk 6miles for distance.
- Sunday 11th March
- Off
Week 9
- Monday 12th March
- 35min run.
- Tuesday 13th March
- Off
- Wednesday 14th March
- 40min run.
- Thursday 15th March
- 10min run then stretch, 20min run.
- Friday 16th March
- Off
- Saturday 17th March
- Walk 20mins, run 20mins, jog 20mins.
- Sunday 18th March
- Off
Week 10
- Monday 19th March
- 10min walk, 40min run.
- Tuesday 20th March
- Off
- Wednesday 21st March
- 30min run, 5min walk, 10min run, 5min walk, 10min run.
- Thursday 22nd March
- Off
- Friday 23rd March
- 10min jog & stretch.
- Saturday 24th March
- Off
- Sunday 25th March
- RACE DAY.