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First 10km Run & Fitness Program

Hi Guys, Sean from SubFX20 workouts. 

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Want to run your first 10km event, participate in park runs or just get in shape?

 

Running is a great way to get fit, get out into the fresh air,  feel better and even form new friends, All it takes is a good pair of shoes. Check out my tips when purchasing new shoes Avoid these common mistakes when purchasing Running Shoes

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Use this 8 week program designed for beginners to help you achieve your goals. This plan uses a combination of jogging and walking. I’ve even included my home workouts to supplement your training, including,

 

FIT.5 No 1

FIT.5 No. 2

FIT.5 No. 3

FIT.5 No. 4

FIT.5 No. 5

TOTAL BODY ASSAULT No. 1

TOTAL BODY ASSAULT No. 2

TOTAL BODY ASSAULT No. 3

TORCHED No.1 Legs 

TORCHED No.2 Legs 

 

just click the icon . If you’re new to exercise or returning after a break remember to start slowly, and you should warm up first.Here is my online warmup.

 

This program aims to build your aerobic base as the first step towards becoming a better athlete. Remember, don't go out too hard in the beginning. I’ve used the word Jog instead of run to highlight this . When jogging the level of intensity, sometimes referred to the RPE (Rate of Perceived Exertion) out of 10 is around 3-4, you should be  able to hold a conversation at this pace.  This pace allows you to build your aerobic engine and mitigates the risk of injury often associated with higher paced efforts.

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Cheers, Sean

Helping you become the best you!

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Monday

Walk

​3 km Easy

walk

Tuesday

Jog

​10 x Jog 1 minute walk 1 minute Jog

Wednesday

Walk

2 km Easy

walk

Thursday

Jog

5 x 2 minutes Jog into 2 min walk.

Friday

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Saturday

Walk

​5 km Easy

walk over undulating terrain.

Sunday

Jog

​5 x 5 minutes Jog into 2 min walk.

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Walk

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4 km Easy

walk

Jog

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3.5 km Jog

Walk

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5 km Easy

walk over undulating terrain.

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Walk

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6 km Easy

walk

Jog

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4 x 7 minutes Jog into 2

min walk.

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Walk

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3 km Easy

walk over undulating terrain.

Jog

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4 Km Jog

Walk

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2 km Easy

walk

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Jog

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4.5 Km Jog

Jog

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4 x 3 minutes

Jog into 3

min walk.

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Walk

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4 km Easy

walk

Jog

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3 x 8 minutes Jog into 2

min walk.

Jog

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5 km Jog

Walk

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6 km Easy

walk

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Fit-51.png

Walk

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3 km Easy

walk

Jog

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6 Km Jog

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Walk

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3 km Easy

walk

Walk

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3 km Easy

walk over undulating terrain.

Jog

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6 Km Jog

Total Body Assault 1.png

Jog

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4 x 3 minutes Jog into 3

min walk.

Fit-5.png

Jog

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7.5 Km Jog

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Fit-5.png

Walk

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4 km Easy

walk

Jog

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2 x 20 minutes Jog 1 km Walk between sets

Walk

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3 km Easy

walk

Fit-5.png

Jog

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8 Km Jog

Fit-5.png

Jog

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5 Km Jog

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Walk

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3 km Easy

walk

Fit-5.png

Jog

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5 Km Jog

Walk

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3 km Easy

walk

Walk

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3 km Easy

walk

Jog

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9 Km Jog

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Walk

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2 km Easy

walk

Jog

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2 x 15 minutes Jog 1 km Walk between sets

Walk

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3 km Easy

walk

Fit-5.png

Jog

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2 Km Jog

Fit-5.png
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