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TRAIN AT LEAST 3 TIMES A WEEK WITH A FOCUS ON INCREASING

INTENSITY AND BUILDING YOUR TEMPO.
DON’T FORGET TO HOLD YOUR PACE WHEN YOU RUN.

∫ THE HURDLES ∫

∫ WEEK #1 ∫
WALK 40min 2x / week BRISK WALK 30min 2x / week BRISK WALK 45min 2x / week

∫ WEEK #2 ∫
WALK 10min WALK 50min WALK 2min

+ + +
5 reps 12 reps
JOG 1min BRISK WALK 50min 2x
2x//week
week BRISK WALK 45
2x / week 1x / week

+ +
WALK 5min — JOG 45

∫ WEEK #3 ∫
WALK 15min WALK 20min WALK 1hr 20min

+ + +
5 reps
JOG 2min BRISK WALK 20min 2x
2x//week
week JOG 1hr 20min 1x / week
2x / week

+ +
WALK 3min JOG 20min —

BONUS
STAY HYDRATED AND ENSURE YOU GET ENOUGH WATER
& SALT INTAKE BEFORE AND DURING YOUR RUN.

∫ WEEK #4 ∫
WALK 10min WALK 10min

+ +
5 reps 5 reps
JOG 3min JOG 4min 2x / week
2x / week 2x / week

+ +
WALK 1min WALK 2min

∫ WEEK #5 ∫
WALK 1min 2x / week BRISK WALK 40min 1km
9 reps
+ 2x / week +
JOG 4min JOG 40min 2x /4km
week

BONUS
IT IS IMPORTANT TO COOL DOWN. WALK FOR 10 MINUTES
AFTER EACH OF YOUR WORKOUTS.

PUMP YOUR HEART

HEAD FOR A 40 MINUTE SESSION OF CARDIO DURING
WEEK 4 AND 5 EACH. TRY CYCLING, SWIMMING OR
CROSS TRAINING.

∫ WEEK #6 ∫
WALK 10min

+
3 reps
JOG 1min WALK 10min 2x
2x//week
week
2x / week

+
WALK 2min

∫ WEEK #7 ∫
WALK 10min WALK 3min

+ +
3 reps 8 reps
JOG 1.5km JOG 7min 2x / week
2x / week 2x / week

+ +
WALK 500m —

BONUS
ENSURE THAT YOUR HEART RATE IS BELOW 160 AND YOU
ARE BREATHING NORMALLY DURING THE ROUTINE.

BUILD STRENGTH
OVER WEEK 6 AND WEEK 7 - HEAD FOR A SESSION OF
PILATES, WEIGHTS OR POWER YOGA.

∫ WEEK #8 ∫
BRISK WALK 10min WALK 2min

+ +
JOG 20min 2x / week JOG 8min 2x8/ reps
week

+ +
BRISK WALK 10min —

ACHIEVE YOUR ZEN

MIX IT UP WITH A SESSION OF YOGA.

COOL DOWN
REST FOR TWO DAYS LEADING UP TO THE RACE.

FINISH