Now that the pace and distance covered is increasing each week and some have even tried the
racing route, we must still be cautious as to how our muscles feel with this extra pressure. 
Remember the old adage Train Dont Strain, and the risk of injury will be minimized.

While Walkers should carry on extending their walks, Runner Beginners should try to cover at
least four miles this weekend, whilst those on the Intermediate Schedule should aim for 5 miles
at conversation pace.

Schedule 1 - Walkers

Day 1     Walk 45 mins., at moderate pace.
Day 2     As for Day 1 or Alternative Day's Training, ie Aerobics, Cycling, Swimming, 
               Team Games.
Day 3     Walk 50 mins., at slightly faster pace than Day 1.

Schedule 2 - Runners (Beginners)

Day 1  Walk 5 mins/Stretch 5 mins. (warm-up);  Jog 45 mins. at easy pace.,
             Walk/Stretch 5 mins. (cool-down).
Day 2  As for Day 1 or Alternative Day's Training, as above.
Day 3  Walk 5 mins/Stretch 5 mins. (w/u);  Jog 50 mins. at slightly faster pace than Day 1.

Schedule 3 - Runners (Reasonably Fit)

Day 1  Jog 5 mins./Stretch 5 mins. (w/u);  Jog 45 mins., at comfortable pace, 
             Walk/Stretch 5 mins (cool-down).
Day 2  Jog 5 mins/Stretch 5 mins. (w/u);  Run 30 mins. at faster pace than Day 1;
             Walk/Stretch (cool-down).
Day 3   As for Day 1.

Day 4  Jog/Stretch 10 mins. (w/u);  Run 50 mins. at slightly faster pace than Day 1,
              but not as fast as Day 2., Walk/Stretch 5 mins. (cool-down).