Run 10km in 12 weeks with our Optifit Challenge

Irish Boutiques has teamed up with Optifit to bring you the 10km in 12 week challenge. Every friday we will post next weeks programme for your interest. Take the Challenge!!!

Get up off the couch and put your running shoes on! The only way you'll be running 10km in 12 weeks time is if you take that first step and get started on the training programme. This running plan kicks off at a pace that even first-time runners can keep up with, so there really is no excuse not to rise up and meet the 12 week challenge!

The bonus? You'll burn significant kilojoules, see an incredible boost in your energy, reduce the risk of disease and, best of all, feel great about yourself.
(Remember to consult your doctor before taking up exercise).

Monday
10 minute walk1 minute jog / 3 minute walk REPEAT 5 TIMES
So, you'll begin with a solid 10 minutes of brisk walking. Then, intersperse one minute of jogging with three minutes of walking, and repeat this combination five times.

Wednesday
10 minute walk1 minute jog / 3 minute walk REPEAT 6 TIMES
Again, walk solidly for 10 minutes, and then repeat the combination of one minute jogging with three minutes walking six times today.

Thursday
10 minute walk2 minute jog / 3 minute walk REPEAT 4 TIMES
Walk briskly for 10 minutes. Now up the jogging time to two minutes, with three minutes walking, and repeat this combo four times.

Tips to getting started
The first three weeks of the programme must be done on a field or soft surface to give your bones, ligaments and joints time to adjust to the impact forces of jogging.
The next nine weeks can be done on suitable routes that you measure out. However, initially concentrate more on the time for jogging and walking in sessions, than the distance covered.
In the first few sessions, you might be tempted to do more running than the programme suggests, but don't. Give your body time to adapt to the exercise and always warm-up. However, you can add in some extra walking in between sessions, or any non-weight bearing exercise like cycling or swimming