Week 9

Remember to warm up before running.

  series 1 series 2 series 3
  running marching running marching running marching
day 1 11 2 11 2 11 2
1-day break
day 2 11,5 1,5 11,5 1,5 11,5 1,5
1-day break
day 3 11,5 1 11,5 1 11,5 1
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.

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