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Week 4 Schedule
Back to Building

Warm-up:

Monday

Change-of-Pace Intervals

Workout:

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

  • Do this 5 times

Cool-down:

Total time: 45 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

Warm-up:

Tempo Run

Thursday

Workout:

  • Run 5 minutes slightly faster than talking pace

  • 1 minute Recovery Walk/Run

  • Do this 4 times

Cool-down:

Total time: 30 minutes

Freedom

Friday

Take the day off.

Warm-up:

Long Run

Saturday

Workout:

  • Run 13km (8 miles) as you feel

Cool-down:

Total distance: 13km (8 mi)

Recovery

Sunday

Walk for 20-30 minutes.

Ready to move ahead?

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When you've finished Week 4, you're ready to move on to Phase 2!