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Week 5




Caitlin and Haddie with Lauren and Evie – Photo by Bird and Bee Studio
Week 5 – July 3rd
We are nearing the end of our training program with the Sutherland to Surf just weeks away! Keep training and get fundraising to meet your goal and win some amazing prizes.
Beginner:
Walk 1 minute followed by a jog for 5 minutes. Repeat this x  5. Do this workout three times per week
Intermediate:
Interval session: 2 sets of 4, 3, 2, 1 minutes hard all with a 2 minute rest
Tempo run: 30 mins
Long run: 75 mins
Tip: Try and keep your running to soft surfaces like grass, trail, or an athletics track. It’s ok to have one run a week on the road or esplanade because this is the type of the surface of the Sutherland to Surf race.
The Sutherland to Surf is a great race for people of all ages and abilities. Join in the fun at the finish line with face painting for the kids, and a free breakfast! www.lovemercyfoundation.org

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