We’ve teamed up with fitness manager Luke Sweeney, from Everyone Active’s Fareham Leisure Centre, to help you get in shape for the Great South Run.
Here’s week four of the training programme:
Now coming up to the halfway point of our seven-week programme, you should be starting to feel the training taking effect.
This week has some very intense exercise, so let’s see you breaking through those barriers.
As we now kick into the second half of our programme, you may want to change routes to keep the mind fresh. Also remember that running with a partner will always help push you that little bit further towards your goals.
n Monday: Walk one mile. Run for three minutes, walk for two minutes. Do this five minute sequence 10 times. Then walk for five minutes.
n Tuesday: Walk one mile. Run for 15 minutes, walk for five minutes and run for 15 minutes. End with a five minute walk.
n Wednesday: Rest day.
n Thursday: Walk for one mile. Run for five minutes, walk for two minutes. Do this seven minute sequence five times. Then walk for five minutes.
n Friday: Rest day.
n Saturday: Walk for one mile. Run for 10 minutes, walk for five minutes. Do this 15 minute sequence three times.
n Sunday: Rest day.
Programme by Body Fusion on-form sports therapy clinic, in association with Everyone Active Fareham, body-fusion.com