Week 11

Remember to warm up before running.

  series 1 series 2 series 3
  running marching running marching running marching
day 1 12,5 1 12,5 1 12,5 1
1-day break
day 2 19 2 19      
1-day break
day 3 19 1,5 19      
2-day break

If you manage to complete the entire day, you can safely proceed to the next one. If you are having a bad day and cannot run the entire training, it will be better for you to repeat the training after a day’s break. There is no need to hurry – regularity is more important than results.