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Week 3 Schedule
Recovery
Warm-up:
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Walk 5 minutes
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Run slow-and-easy 5 minutes
Monday
Change-of-Pace Intervals
Workout:
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1 min. Brisk Run + 2 min. Recovery Walk/Run
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Do this 6 times
Cool-down:
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Run slow-and-easy 5 minutes
-
Walk 5 minutes
Total time: 38 minutes
Rest & Mobility
Tuesday
Rest, stretch or do yoga.
Warm-up:
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Walk 5 minutes
Easy Run
Wednesday
Workout:
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Run 30 minutes as you feel
Cool-down:
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Walk 5 minutes
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:
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Walk 5 minutes
Long Run
Saturday
Workout:
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Run 6.5km (4 miles) as you feel
Cool-down:
-
Walk 5 minutes
Total distance: 6.5km (4 mi)
Recovery
Sunday
Walk for 20-30 minutes.
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