Week 4 Schedule
Back to Building
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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3 min. Brisk Run + 2 min. Recovery Walk/Run
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Do this 5 times
Cool-down:
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Run slow-and-easy 5 minutes
-
Walk 5 minutes
Total time: 45 minutes
Rest & Mobility
Tuesday
Rest, stretch or do yoga.
Warm-up:
-
Walk 5 minutes
Easy Run
Wednesday
Workout:
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Run 30 minutes as you feel
Cool-down:
-
Walk 5 minutes
Total time: 40 minutes
Warm-up:
-
Walk 5 minutes
-
Run slow-and-easy 5 minutes
Tempo Run
Thursday
Workout:
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Run 5 minutes slightly faster than talking pace
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1 minute Recovery Walk/Run
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Do this 4 times
Cool-down:
-
Run slow-and-easy 5 minutes
-
Walk 5 minutes
Total time: 30 minutes
Freedom
Friday
Take the day off.
Warm-up:
-
Walk 5 minutes
Long Run
Saturday
Workout:
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Run 13km (8 miles) as you feel
Cool-down:
-
Walk 5 minutes
Total distance: 13km (8 mi)
Recovery
Sunday
Walk for 20-30 minutes.
