| MON | TUES | WED | THURS | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| BEGINNER | 20 to 30 minutes of cardio cross training* + strength | Interval workout | Off | Hills (optional) | 20 to 30 minutes of cardio cross training + strength | 4-minute easy run/1-minute walk for 15 minutes | Off |
| SEASONED RUNNER | 20- to 30-minute run + strength | Interval workout | Off | Hills | 20- to 30-minute run (optional) + strength | 30- to 60-minute run, depending on your typical distance | Off |
BEGINNER
Each week, pick an interval from here and add five minutes to your Saturday run/walk.In week four, go back to Saturday’s starting point and build up by 5-minute blocks again.
SEASONED RUNNER
Each week, pick an interval from here and add five minutes to your Saturday run (if you’re starting at 60 minutes, add two minutes).In week four, go back to Saturday’s starting point, and the following week pick up where you left off.
*Swimming, elliptical machine, stationary bike, cycling. Source: Andrew Kastor
GET READY TO RUNREAD MORE: Running FAQs for beginners
READ MORE: Take your walk to a 5km fun run
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