Week 6 Schedule
Building Volume
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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5 min. Brisk Run + 2 min. Recovery Walk/Run
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3 min. Brisk Run + 2 min. Recovery Walk/Run
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1 min. Brisk Run + 2 min. Recovery Walk/Run
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Do this 2 times
Cool-down:
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Run slow-and-easy 5 minutes
-
Walk 5 minutes
Total time: 50 minutes
Rest & Mobility
Tuesday
Rest, stretch or do yoga.
Warm-up:
-
Walk 5 minutes
Easy Run
Wednesday
Workout:
-
Run 50 minutes as you feel
Cool-down:
-
Walk 5 minutes
Total time: 50 minutes
Warm-up:
-
Walk 5 minutes
-
Run slow-and-easy 5 minutes
Hill Run
Thursday
Workout:
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Find a gradual hill, around 75m in length
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Run half-way up, recovery jog back down
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Run the whole way up, jog back down
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Repeat this pattern for 10 minutes
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:
-
Run 14.5km (9 miles) as you feel
Cool-down:
-
Walk 5 minutes
Total distance: 14.5km (9 mi)
Recovery
Sunday
Walk for 20-30 minutes.
