10K Intermediate
Learn to walk/run a 10K! This is 12-week (plus race week) intermediate program for those who have completed our 5K intermediate program or 10K beginner, or for people who regularly exercise. You should be able to comfortably run or fast walk for 3 minute intervals.
The program is designed to do 3 days of walking/running per week. So space out your days with rest days or gentle movement days in between. You track your progress on the PDF file included.
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161 KB10K | Intermediate Plan
161 KB
Learn to walk/run a 10K! This is 12-week (plus race week) intermediate program for those who have completed our 5K intermediate program or 10K beginner, or for people who regularly exercise. You should be able to comfortably run or fast walk for 3 minute intervals.
The program is designed to do...
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Running Form & Shuffle
This video goes over proper running form and injury prevention. This is for all beginner runners/walkers, to learn proper form that will help keep you consistent and prevent injury.
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Body Positioning
When you run you start to fatigue and your form starts to crumble. This video explains the proper body positioning for form correction during runs, and why it is important.
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Running Uphill
Louise explains and demonstrates the proper way to run/walk up hill.
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Running Downhill
Louise explains and demonstrate show to properly run downhill, and why it is important.
