Sun Run training: Week 11

Walk 10K / Nordic Walk 10K Program
SESSION 1: 65-75 MINUTES
Warm-up: Walk slow and easy for 10 min.
Find a hill that has an incline of approx. 25 degrees
1 min. brisk walk uphill, followed by a slow and easy recovery walk back downhill. Do this combination 10 times.
Using the same hill, do 30 sec. brisk walk uphill, followed by a slow and easy recovery walk back downhill. Do this combination 8 times
Cool-down: Walk slow and easy for 10 min.
SESSION 2: 50 MINUTES
Warm-up: Walk slow and easy for 5