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Week 3 Schedule
Recovery

Warm-up:

Monday

Change-of-Pace Intervals

Workout:

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

  • Do this 6 times

Cool-down:

Total time: 38 minutes

Rest & Mobility

Tuesday

Rest, stretch or do yoga.

Warm-up:

Easy Run

Wednesday

Workout:

  • Run 30 minutes as you feel

Cool-down:

Total time: 40 minutes

Cross Training

Thursday

No tempo or hill run today. Take an easy, low-impact day away from running.

Freedom

Friday

Take the day off.

Warm-up:

Long Run

Saturday

Workout:

  • Run 6.5km (4 miles) as you feel

Cool-down:

Total distance: 6.5km (4 mi)

Recovery

Sunday

Walk for 20-30 minutes.

Ready to move ahead?

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When you've finished Week 3, you're ready to move on to Week 4.