Walk 10K / Nordic Walk 10K ProgramSESSION 1: 70 MINUTESWarm-up: Walk slow and easy for 10 min.5 min. brisk walk, 2 min. recovery walk4 min. brisk walk, 2 min. recovery walk3 min. brisk walk, 2 min.…
5 min. brisk walk, 2 min. recovery walk2 min. brisk walk, 2 min. recovery walkCool-down: Walk slow and easy for 10 min.Cool-down: Walk slow and easy for 5 min.Cool-down: Walk slow and easy for 5 min.Run 5 min., walk 1 min.Cool-down: Walk slow and easy 5 min.Cool-down: Walk slow and easy 5 min.
Cool-down: Walk slow and easy 5 min.5 min. brisk run, 2 min. recovery walkDo this combination 3 times.Run 9 min., walk 1 min.Warm-up: Walk slow and easy 5 min.Run 10K Stronger Program3 min. brisk run, 2 min. recovery runCool-down: Run slow and easy 10 min.Cool-down: Run slow and easy 5 min.Cool-down: Run slow and easy 5 min.
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