INDEPENDENCE DAY READINESS

A four (4) week comprehensive plan to help you run your first 10k

Guide

Week one will consist of participants attempting to complete a 3km by weeks end
Through the week they will attempt to complete a 3k distance by weeks end

Day 1 – 3 km walk
Day 3 – 3km Walk- Run
Day 6 – 3km Run
Week 2 – Midway Readiness (5 kilometers)
Week Two will consist of participants attempting to complete a 5 km by weeks end
Through the week they will attempt to complete a 5k distance by weeks end
Day 1 – 3 km Run
Day 3 – 5km Walk- Run
Day 6 – 5km Run
Week 3 – Silver Lining (7 Kilometers)
Week three will consist of participants attempting to complete a 7km by weeks end
Through the week they will attempt to complete a 7k distance by weeks end
Day 1 – 5 km Run
Day 3 – 7 km Walk- Run
Day 6 – 7 km Run
Week 4 – 10/10 Readiness ( 10 kilometers)
Week four will consist of participants attempting to complete a 10 km by weeks end
Through the week they will attempt to complete a 10k distance by weeks end
Day 1 – 7 km Run
Day 3 – 10 km Walk- Run
Day 6 – 10 km Run
Other Facets :
After Run cool downs
Rest & Recovery Guidance