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W03D4-Threshold Run

• Warm up, 10 minutes. • Run in Z4, threshold pace, 4 minutes. Run in Z2, recovery pace, 20 seconds. Repeat 4 times. • Cool down, 10 minutes. • Stretch.

W03D7-Long Run

• Walk in Z2, brisk pace, 10 minutes. Run in Z2, easy pace, 25 minutes. Repeat 3 times. • Cool down, 5 to 10 minutes. • Stretch.

W04D3-Easy Run

• Run in Z2, easy, 30 minutes. • Cool down, 5 to 10 minutes. • Stretch.