TEN WEEK TRAINING PROGRAM
Do a few easy stretches before every workout
| 1st week |
| Monday | 7km - Easy Run. Should be able to talk while running. |
| Tuesday | Rest. Do loosening, stetching & Abdominal exercises |
| Wednesday | 5km - Easy Run |
| Thursday | Rest/ Exercises |
| Friday | 4km. Easy Run |
| Saturday | 7km. Easy Run |
| Sunday | Rest |
| 2nd week |
| Monday | 9km. Easy Run |
| Tuesday | Rest/ Exercises |
| Wednesday | 5km - Fast/ Steady Run |
| Thursday | Rest/ Exercises |
| Friday | 5km - Easy/ Relaxation |
| Saturday | 8km - Easy/ Relax Run |
| Sunday | Rest |
| 3rd Week |
| Monday | 9km - Easy/ Relaxed Run |
| Tuesday | Rest/ Exercises |
| Wednesday | Warm up - 1km, Up Hill Run - 6 x 75 mts incline, walk down. Cooldown/ Limberdown- 1km |
| Thursday | Rest/ Exercises |
| Friday | 5km - Easy/ Relaxed Run |
| Saturday | 9km - Easy Run |
| Sunday | Rest |
| 4th Week |
| Monday | 7km - Easy / Relaxed Run |
| Tuesday | Rest/ Exercises |
| Wednesday | Warm up- 1km, Up Hill Run- 8 x 75 mts (walk down). Cooldown/ Limberdown- 1km< |
| Thursday | Rest/ Exercises |
| Friday | 5km - Easy/ Relaxed Run |
| Saturday | 11km - Easy/ Relaxed Run |
| Sunday | Rest |
| 5th Week |
| Monday | 9km - Easy Run |
| Tuesday | Rest/ Exercises |
| Wednesday | Warm up- 1km, 5 x 800 mts repeat (quite fast) with 400mts walk/jogg/rest in between. Limber down - 2km |
| Thursday | Rest/ Exercises |
| Friday | 6km - Easy/ Relaxed Run |
| Saturday | 12km - Easy |
| Sunday | Rest |
| 6th Week |
| Monday | 9km - Easy/ Relaxed Run |
| Tuesday | Rest/ Exercises |
| Wednesday | Warm up- 1km, up hill run (repeats) 10 x 75mts hill (walk down). Cooldown/ Limberdown - 2km |
| Thursday | Rest/ Exercises |
| Friday | 5km - Easy Run |
| Saturday | 14km - Easy Long Run |
| Sunday | Rest |
| 7th Week |
| Monday | 8km - Easy/ Relaxed Run |
| Tuesday | Rest/ Exercises |
| Wednesday | Warm up- 1km, 10 x 300mts- Repeats with 100mts walk/ Jogg in between. Cooldown/ Limberdown - 2km |
| Thursday | 5km - Easy Long Run |
| Friday | Rest/ Exercise |
| Saturday | 16km - Easy Long Run |
| Sunday | Rest |
| 8th Week |
| Monday | 8km - Easy Run |
| Tuesday | Rest/ Exercises |
| Wednesday | 6km - Quite fast |
| Thursday | 5km - Easy Run |
| Friday | Rest |
| Saturday | 16 - 17km - Easy/ Relaxed Long Run |
| Sunday | Rest |
| 9th Week |
| Monday | 8km - Easy/ Relaxed Run |
| Tuesday | Rest/ Exercises |
| Wednesday | Warm up - 1km, 5km Quite fast, Cooldown - 1km |
| Thursday | Rest/ Exercises |
| Friday | 5km - Easy Run |
| Saturday | 13km - Easy Run |
| Sunday | Rest |
| 10th Week |
| Monday | 7km - Easy/ Relaxed Run |
| Tuesday | Rest/ Exercises |
| Wednesday | Warm up- 1km, 8 to 10 strides (quite fast, repeats) of 120mts. Limberdown - 2km |
| Thursday | Rest/ Exercises |
| Friday | 7km - Easy Run |
| Saturday | Rest |
| Sunday | Race |
- By Savio D 'Souza
Disclaimer: You are advised to take the suggestion of a professional trainer who will advice you depending on your health and medical condition. The above are only advisory.
