Looe pioneers running club
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c25k_programme_2019_final.pdf
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Week one
For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.

Week two
For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.

Week three
For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking.

Week four
For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half minutes of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, one-and-a-half minutes of walking and five minutes of running.

Week five
​
There are three different runs this week:
Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.
Run two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.
Run three: a brisk five-minute walk, then 20 minutes of running, with no walking.

Week six
There are three different runs this week:
Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.
Run two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.
Run three: a brisk five-minute walk, then 25 minutes of running with no walking.

Week seven
For your three runs in week seven, you will begin with a brisk five-minute walk, then 25 minutes of running.

Week eight
​
For your three runs in week eight, you will begin with a brisk five-minute walk, then 28 minutes of running.

​Week nine
For your three runs in week nine, you will begin with a brisk five-minute walk, then 30 minutes of running.
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  • Home
  • 2019 Looe 10 miler
  • Leaders/Coaches
  • Pioneer of the month
  • Recent Club Results
  • Club Kit
  • Membership
  • Cornish Grand Prix
  • Race calendar
  • Looe 10 Miler 2015 winners
  • Contacts
  • C25K
  • Pioneers in the community
  • ACCOMMODATION LOOE 10
  • Club Block Entry
  • Data Protection
  • Policies