Week 9 Schedule
Easy Recovery
Warm-up:
-
Walk 5 minutes
-
Run slow-and-easy 5 minutes
Monday
Change-of-Pace Intervals
Workout:
-
1 min. Brisk Run + 2 min. Recovery Walk/Run
-
2 min. Brisk Run + 2 min. Recovery Walk/Run
-
3 min. Brisk Run + 2 min. Recovery Walk/Run
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2 min. Brisk Run + 2 min. Recovery Walk/Run
-
1 min. Brisk Run + 2 min. Recovery Walk/Run
Cool-down:
-
Run slow-and-easy 5 minutes
-
Walk 5 minutes
Total time: 39 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
Cross training
Thursday
Easy recovery now – we are resting the legs from impact.
Freedom
Friday
Take the day off.
Warm-up:
-
Walk 5 minutes
Long Run
Saturday
Workout:
-
Run 13km (8 miles) as you feel
Cool-down:
-
Walk 5 minutes
Total distance: 13km (8 mi)
Recovery
Sunday
Walk for 20-30 minutes.
