Week 3

Sunday 23 Sept:  Rest

Monday 24 Sept: 
Beginner:  run 4 / walk 1 x 6
Intermediate:  run 7 / walk 1 x 5
Advanced:  run 7km
Route:  Glencoe Loop

Wednesday 26 Sept:
Beginner:  run 4 / walk 1 x 6
Intermediate:  run 7 / walk 1 x 5
Advanced:  run 7km
Route:  Alfie's Run

Saturday 29 Sept:
Beginner:  run 5 / walk 1 x 5
Intermediate: run 8 / walk 1 x 4
Advanced:  run 8km
Route:  Uigg Road

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last.  You can say, 'I have finished'.  There is a lot of satisfaction in that."   ~ Fred Lebow, New York Marathon co-founder.

Week 2

Hi Everyone,

This week:
Sunday:  Rest or 30 minute walk
Monday: 6pm, Robbins Road Trail
               A: Run 3 / walk 1 x 8
               B: Run 7 / walk 1 x 4
               C: Run 6km
Tuesday:  30-40 minutes of cross training
Wednesday: Uigg Road Out and Back
                    A: Run 3 / walk 1 x 8
                    B: Run 7 / walk 1 x 5
                    C: Run 7km
Thursday: 30-40 minutes of cross training
Friday: Rest
Saturday: Glencoe Loop
               A: Run 4 / walk 1 x 6
               B: Run 7 / walk 1 x 5
               C: Run 7km

"If you want to become the best runner you can be, start now.  Don't spend the rest of your life wondering if you can do it."  ~Priscilla Welch