Training Week 1

MONDAY

Rest

TUESDAY

15min warm-up jog

(1min effort - 1min slow jog) x 10

10min cool-down jog

WEDNESDAY

Rest

THURSDAY

25min easy jog

FRIDAY

Rest

SATURDAY

10min warm-up jog

20min progression (start slow, increase speed each km, finish fast)

10min cool-down jog

- OR -

ACTIVE group run

SUNDAY

45min long run (easy pace, able to hold a conversation)