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Week 2 from Couch to 11km!


www.lovemercyfoundation.org
Eloise stretching with Ryan and Kate – Photo By Bird and Bee studio
Week 2 – June 12th
Welcome to week 2 of your Sutherland to Surf training plan! Following on from week 1, if you are a beginner:
Walk for 1 minute then jog for 2 minutes and repeat x 7. Do this work out 3 times this week
Intermediate:
Interval session: 6x3 minutes hard pace with 2 minutes rest
Tempo run: 15 minutes at tempo pace which should be hard but comfortable
Long run: 50-60minutes at an easy pace
Tip: In between your running days- spend 20 mins doing some core and strength exercises just with your body weight. These will help your running form and efficiency, keeping yo

u safe from injury. Try some walking lunges, squats, plank and pushups.
Register to fundraise for the race at www.lovemercyfoundation.org

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