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Week 1 Schedule
Starting a new challenge

Warm-up:

Monday

Change-of-Pace Intervals

Workout:

  • 3 min. Brisk Run + 2 min. Recovery Walk/Run

  • 2 min. BR + 2 min. RWR

  • 1 min. BR + 2 min. RWR

  • Do this 2 times

Cool-down:

Total time: 44 minutes

Rest & Mobility

Tuesday

Rest, stretch or do yoga.

Warm-up:

Easy Run

Wednesday

Workout:

  • Run 20 minutes as you feel

Cool-down:

Total time: 30 minutes

Warm-up:

Thursday

Cross Train or Tempo Run

Workout:

  • Run 10 minutes slightly faster than a talking pace, as you feel

Cool-down:

Total time: 30 minutes

Freedom

Friday

Take the day off.

Warm-up:

Long Run

Saturday

Workout:

  • Run 8km (5 miles) as you feel

Cool-down:

Total distance: 8km (5 mi)

Recovery

Sunday

Walk for 20-30 minutes.

Ready to move ahead?

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When you've finished Week 1, you're ready to move on to Week 2.