Bridge to Brisbane 12 Week Training Program: Week 9 (15 August - 21 August)

Drive Walkers/Joggers

• Session 1 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 1min moderate pace (brisk walk/faster jog) x 9 / 5min easy-moderate pace cool down
• Session 2 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 3min moderate-hard pace (brisk walk/faster jog) x 5 / 5min easy-moderate pace cool down
• Session 3 (CT): 50-60min easy-moderate pace (consistent pace brisk walk/slow jog)

Drive Runners:

• Session 1 (Tempo): 5min easy pace warm up / 40min moderate-hard pace (equal to or faster than the pace you intend to set for 10km but maintainable) / 5min easy pace cool down
• Session 2 (IT): 5min easy-moderate pace warm up / 3min easy pace - 3min moderate-hard pace (faster than the pace you intend to set for 10km) x 5 / 5min easy-moderate pace cool down
• Session 3 (CT): 50-60min easy-moderate pace (consistent pace jog)