Training Facilities | Training Guide

WEEK 1 AUG 11 - 27

SESSION 1 34 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 1 minute. Walk 2 minutes.
Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 28 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 1 minute. Walk 2 minutes.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 31 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 1 minute. Walk 2 minutes.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 2 AUG 18 - 24

SESSION 1 38 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 2 minutes.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 31 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 1 minute. Walk 2 minutes.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 34 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 2 minutes.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 3 AUG 22 - 31

SESSION 1 45 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 2 minutes.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 34 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 2 minutes.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 40 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 2 minutes.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 4 SEP 1 - 7

EASY RECOVERY WEEK
SESSION 1 40 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 2 minutes.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 30 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 2 minutes.
Do this 5 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 40 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 3 minutes.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 5 SEP 8 - 14

SESSION 1 46 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 1 minute.
Do this 9 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 34 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 1 minute.
Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 42 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 1 minute.
Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 6 SEP 15 - 21

SESSION 1 52 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 38 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 50 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 1 minute.
Do this 10 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 7 SEP 22 - 28

THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING.
Remember your goal is to safely and comfortably
complete a 10K event.
It’s important to be honest with yourself.
? If the running progressions have been
comfortable for you, then you can choose
to continue with the program.
? If you find you are struggling at any time
with the increases in running time, or
simply like the idea of staying with a
combination of walking and running, then
you can choose the Walk/Run option
presented each week.
SESSION 1 54 MIN. OR 5K.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 4 times or repeat pattern over the 5K.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 40 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 52 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
WALK / RUN OPTION:
SESSION 1 52 MIN. OR 5K.
Warm-up: Walk slow & easy 5 minutes.
Run 6 minutes. Walk 1 minute.
Do this 6 times or repeat pattern over the 5K
distance.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 40 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 50 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 8 SEP 29 - OCT 5

EASY RECOVERY WEEK
SESSION 1 54 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 4 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 38 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 46 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
WALK / RUN OPTION:
SESSION 1 52 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 38 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 3 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 46 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 1 minute.
Do this 12 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 9 OCT 6 - 12

SESSION 1 68 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Run 15 minutes. Walk 1 minute.
Run 20 minutes. Walk 1 minute.
Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 46 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 54 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 4 times.
Cool-down: Walk slow & easy 5 minutes.
WALK / RUN OPTION:
SESSION 1 66 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 6 minutes. Walk 1 minute.
Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 45 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 55 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 9 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 10 OCT 13 - 19

SESSION 1 72 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Run 20 minutes. Walk 1 minute.
Run 30 minutes.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 54 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 4 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 57 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 20 minutes. Walk 1 minute.
Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes
WALK / RUN OPTION:
SESSION 1 73 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 8 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 55 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 9 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 58 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute.
Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 11 OCT 20 - OCT 26

SESSION 1 71 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 40 minutes. Walk 1 minute.
Run 20 minutes.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 54 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 4 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 57 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 20 minutes. Walk 1 minute.
Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes.
WALK / RUN OPTION:
SESSION 1 76 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 55 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 9 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 58 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute.
Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 12 OCT 27 - NOV 2

EASY RECOVERY WEEK
SESSION 1 60 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 50 minutes.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 43 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 3 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 52 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 15 minutes. Walk 1 minute.
Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes.
WALK / RUN OPTION:
SESSION 1 64 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 8 minutes. Walk 1 minute.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 40 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 52 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute.
Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.

WEEK 13 NOV 3 - 9

SESSION 1 50 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 40 minutes.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 43 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 3 times.
Cool-down: Walk slow & easy 5 minutes.
WALK / RUN OPTION:
SESSION 1 54 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute.
Do this 4 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 2 40 MIN.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute.
Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
SESSION 3 BOTH PROGRAMS
The Vancouver Sun Run 10K April 21:
Walk/Run as you feel, have fun, and take care not
to start out too quickly for yourself.

Congratulations!

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