Remember to warm up before running.
| series 1 | series 2 | series 3 | series 4 | |||||
| running | marching | running | marching | running | marching | running | marching | |
| day 1 | 7 | 2 | 7 | 2 | 7 | 2 | 7 | 2 |
| 1-day break | ||||||||
| day 2 | 7,5 | 1,5 | 7,5 | 1,5 | 7,5 | 1,5 | 7,5 | 1,5 |
| 1-day break | ||||||||
| day 3 | 8 | 1,5 | 8 | 1,5 | 8 | 1,5 | 8 | 1,5 |
| 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.