Remember to warm up before running.
| series 1 | series 2 | series 3 | ||||
| running | marching | running | marching | running | marching | |
| day 1 | 11,5 | 1 | 11,5 | 1 | 11,5 | 1 |
| 1-day break | ||||||
| day 2 | 12 | 1 | 12 | 1 | 12 | 1 |
| 1-day break | ||||||
| day 3 | 12,5 | 1 | 12,5 | 1 | 12,5 | 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.