Week 12

Remember to warm up before running.

  series 1 series 2
  running marching running marching
day 1 19 1,5 19  
1-day break
day 2 19 1 19  
1-day break
day 3 20 1 20  
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.