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Week 9 Schedule
Easy Recovery

Warm-up:

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

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

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

Cool-down:

Total time: 39 minutes

Rest & Mobility

Tuesday

Rest, stretch or do yoga.

Warm-up:

Easy Run

Wednesday

Workout:

  • Run 40 minutes as you feel

Cool-down:

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:

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 9, you're ready to move on to Week 10. Event week - Woo Hooo!