Sibos 5k Fun Run Walk Singapore 14 October 2015 Novice Training Program MONDAY 30 second run WEEK 1 90 second walk 31 AUGUST-‐ Repeat 14-‐16 times 6 SEPTEMBER Workout: 28-‐32 minutes Total running: 7-‐8 minutes WEEK 2 7-‐13 SEPTEMBER WEEK 3 14-‐20 SEPTEMBER 30 second run 90 second walk Repeat 18-‐22 times TUESDAY OFF OFF Workout: 28-‐32 minutes Total running: 7-‐8 minutes Workout: 36-‐40 minutes Total running: 9-‐10 minutes 30 second run 1 minute walk Repeat 20-‐22 times 30 second run 1 minute walk Repeat 25-‐27 times OFF 30 second run 1 minute walk Repeat 24-‐28 times 1 minute run 1 minute walk Repeat 16-‐18 times 1 minute run 1 minute walk Repeat 30-‐32 times OFF 1 minute run 1 minute walk Repeat 22-‐24 times 4 minute run 1 minute walk Repeat 8-‐10 times OFF Workout: 32-‐36 minutes Total running: 16-‐18 minutes OFF OFF OFF Workout: 40-‐50 minutes Total running: 32-‐40 minutes 4 minute run 30 second walk OFF Repeat 3-‐5 times Workout: 13.5-‐22.5 minutes Total running: 12-‐20 minutes *Final training session may occur on Sunday, Monday or Tuesday prior to Sibos 5k Prepared by TRACS, Inc. 30 second run 90 second walk Repeat 18-‐20 times Workout: 37.5-‐40.5 minutes Total running: 12.5-‐13.5 minutes 2 minute run WEEK 5 1 minute walk 28 SEPTEMBER-‐ Repeat 10-‐12 times 4 OCTOBER Workout: 30-‐36 minutes Total running: 20-‐24 minutes WEEK 7 *12 OCTOBER -‐ Sibos 5k OFF FRIDAY Workout: 30-‐33 minutes Total running: 10-‐11 minutes Workout: 44-‐48 minutes Total running: 22-‐24 minutes WEEK 6 5-‐11 OCTOBER 30 second run 90 second walk Repeat 14-‐16 times THURSDAY Workout: 36-‐44 minutes Total running: 9-‐11 minutes Workout: 36-‐42 minutes Total running: 12-‐14 minutes WEEK 4 21-‐27 SEPTEMBER WEDNESDAY 2 minute run 1 minute walk Repeat 10-‐12 times SUNDAY WEEKLY-‐ TOTAL TIME OFF OFF 92-‐104 minutes total 23-‐26 minutes running OFF OFF 103.5-‐117.5 minutes total 31.5-‐35.5 minutes running OFF OFF 128-‐142 minutes total 58-‐64 minutes running OFF OFF 109-‐124 minutes total 70-‐80 minutes running OFF OFF 106-‐131 minutes total 84-‐104 minutes running Workout: 60-‐64 minutes Total running: 30-‐32 minutes OFF 2 minute run 30 second walk Repeat 14-‐16 times Workout: 30-‐36 minutes Total running: 20-‐24 minutes Workout: 35-‐40 minutes Total running: 28-‐32 minutes 4 minute run 1 minute walk Repeat 8-‐10 times 4 minute run 30 second walk Repeat 8-‐10 times OFF Workout: 40-‐50 minutes Total running: 32-‐40 minutes Workout: 36-‐45 minutes Total running: 32-‐40 minutes 6 minute run 1 minute walk Repeat 6-‐8 times 6 minute run 30 second walk Repeat 6-‐8 times Workout: 42-‐56 minutes Total running: 36-‐48 minutes SATURDAY OFF Workout: 39-‐52 minutes Total running: 36-‐48 minutes OFF Off or travel 121-‐158 minutes total (Remember to pack your 104-‐136 minutes running running shoes!) 13.5-‐22.5 minutes total 12-‐20 minutes running Sibos 5k Fun Run Walk Singapore Event date: 14 October 2015 Intermediate Training Program MONDAY 30 second run WEEK 1 90 second walk 31 AUGUST-‐ Repeat 14-‐16 times 6 SEPTEMBER Workout: 28-‐32 minutes Total Running: 7-‐8 minutes WEEK 2 7-‐13 SEPTEMBER 30 second run 1 minute walk Repeat 20-‐22 times TUESDAY OFF WEEK 4 21-‐27 SEPTEMBER 1 minute run 1 minute walk Repeat 30-‐32 times OFF OFF 1 minute run 1 minute walk Repeat 22-‐24 times SATURDAY OFF Workout: 36-‐40 minutes total Total running: 9-‐10 minutes OFF 30 second run 1 minute walk Repeat 20-‐22 times 2 minute run 1 minute walk Repeat 10-‐12 times WEEKLY-‐ TOTAL TIME 124-‐140 minutes total 31-‐35 minutes running Workout: 32-‐36 minutes Total running: 8-‐9 minutes OFF Workout: 30-‐33 minutes Total running: 10-‐11 minutes OFF SUNDAY 30 second run 90 second walk Repeat 16-‐18 times 1 minute run 1 minute walk Repeat 16-‐18 times OFF 2 minute run 30 second walk Repeat 14-‐16 times Workout: 30-‐36 minutes total Total running: 20-‐24 minutes Workout: 35-‐40 minutes Total running: 28-‐32 minutes 2 minute run 1 minute walk Repeat 10-‐12 times 4 minute run 1 minute walk Repeat 8-‐10 times 4 minute run 30 second walk Repeat 8-‐10 times 4 minute run 1 minute walk Repeat 8-‐10 times OFF 8 minute run 1 minute walk Repeat 5-‐7 times OFF 8 minute run 1 minute walk Repeat 3-‐4 times OFF Workout: 36-‐45 minutes Total running: 32-‐40 minutes Workout: 40-‐50 minutes Total running: 32-‐40 minutes 6 minute run 30 second walk Repeat 6-‐8 times 6 minute run 30 second walk Repeat 6-‐8 times 8 minute run 1 minute walk Repeat 5-‐7 times Workout: 39-‐52 minutes Total running: 36-‐48 minutes OFF 8 minute run 1 minute walk Repeat 5-‐7 times Workout: 45-‐63 minutes Total running: 40-‐56 minutes OFF Workout: 27-‐36 minutes Total running: 24-‐32 minutes *Final training session may occur on Sunday, Monday, or Tuesday prior to Sibos 5k OFF Workout: 40-‐50 minutes Total running: 32-‐40 minutes OFF OFF Workout: 39-‐52 minutes Total running: 36-‐48 minutes OFF 10 minute run 1 minute walk Repeat 3-‐4 times Workout: 33-‐44 minutes Total running: 30-‐40 minutes 129.5-‐142.5 minutes total 48.5-‐53.5 minutes running Workout: 32-‐36 minutes Total running: 16-‐18 minutes Workout: 44-‐48 minutes Total running: 22-‐24 minutes Workout: 45-‐63 minutes Total running: 40-‐56 minutes Prepared by TRACS, Inc. 30 second run 1 minute walk Repeat 25-‐27 times FRIDAY 30 second run 90 second walk Repeat 18-‐20 times Workout: 60-‐64 minutes Total running: 30-‐32 minutes 6 minute run WEEK 5 1 minute walk 28 SEPTEMBER-‐ Repeat 6-‐8 times 4 OCTOBER Workout: 42-‐56 minutes Total running: 36-‐48 minutes WEEK 7 *12 OCTOBER -‐ Sibos 5k OFF Workout: 37.5-‐40.5 minutes Total running: 12.5-‐13.5 minutes Workout: 30-‐36 minutes Total running: 20-‐24 minutes WEEK 6 5-‐11 OCTOBER THURSDAY Workout: 28-‐32 minutes Total running: 7-‐8 minutes Workout: 30-‐33 minutes Total running: 10-‐11 minutes WEEK 3 14-‐20 SEPTEMBER WEDNESDAY 30 second run 90 second walk Repeat 14-‐16 times 169-‐188 minutes total 100-‐112 minutes running 146-‐181 minutes total 116-‐144 minutes running 165-‐223 minutes total 148-‐200 minutes running Workout: 45-‐63 minutes Total running: 40-‐56 minutes OFF Off or travel 123-‐170 minutes total (Remember to pack your 110-‐152 minutes running running shoes!) 27-‐36 minutes total 24-‐32 minutes running
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