Weekly schedule

6PM | COMMUNITY RUN

6PM | TRACK RUN

• warm up 2km

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4x 300m (100m fast, 100m cruise, 100m fast) w/ 100m walk

3x 1,2k@10k race pace w/ 90sec rest

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• cool down 400m-2km

INTENSITY LEVELS EXPLAINED

1=😴

2=😎

3=😐

4=🥵

5=🤯

9AM | LONG RUN