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Week 6 Schedule
Building Volume

Warm-up:

Monday

Change-of-Pace Intervals

Workout:

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

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

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

  • Do this 2 times

Cool-down:

Total time: 50 minutes

Rest & Mobility

Tuesday

Rest, stretch or do yoga.

Warm-up:

Easy Run

Wednesday

Workout:

  • Run 50 minutes as you feel

Cool-down:

Total time: 50 minutes

Warm-up:

Hill Run

Thursday

Workout:

  • Find a gradual hill, around 75m in length

  • Run half-way up, recovery jog back down

  • Run the whole way up, jog back down

  • Repeat this pattern for 10 minutes

Cool-down:

Total time: 30 minutes

Freedom

Friday

Take the day off.

Warm-up:

Long Run

Saturday

Workout:

  • Run 14.5km (9 miles) as you feel

Cool-down:

Total distance: 14.5km (9 mi)

Recovery

Sunday

Walk for 20-30 minutes.

Ready to move ahead?

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When you've finished Week 6, you're ready to move on to Week 7.