Week 7 Schedule
Moderate Recovery
Warm-up:
-
Walk 5 minutes
-
Run slow-and-easy 5 minutes
Monday
Change-of-Pace Intervals
Workout:
-
2 min. Brisk Run + 2 min. Recovery Walk/Run
-
1 min. Brisk Run + 2 min. Recovery Walk/Run
-
Do this 4 times
Cool-down:
-
Run slow-and-easy 5 minutes
-
Walk 5 minutes
Total time: 48 minutes
Rest & Mobility
Tuesday
Rest, stretch or do yoga.
Warm-up:
-
Walk 5 minutes
Easy Run
Wednesday
Workout:
-
Run 40 minutes as you feel
Cool-down:
-
Walk 5 minutes
Total time: 50 minutes
Warm-up:
-
Walk 5 minutes
-
Run slow-and-easy 5 minutes
Tempo Run
Thursday
Workout:
-
Run 20 minutes slightly faster than talking pace
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 8km (5 miles) as you feel
Cool-down:
-
Walk 5 minutes
Total distance: 8km (5 mi)
Recovery
Sunday
Walk for 20-30 minutes.
