Day One: 50 minute steady paced run.
This is the time where you could run this run over an accurately measured course in order to establish your running speed in kilometres per hour. On race day there will be markers at each kilometre mark to assist you in reaching your goal time.
Day Two: 30 minute easy paced run.
Day Three: 5 x 3 minutes with 3 minutes slow jog recovery.
Remember to keep jogging during the recovery, after all, there are no rest breaks in a race.
Day Four: 35 minutes steady paced run.
Walkers: 4 x 35 minute walks on alternating days during the week and an 80 minute walk on the weekend.
Work on maintaining a good pace during your weekend walk.