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Week 4

Day 10Interval

Overall duration: 00:27:00

3 x

Running at a comfortable pace

00:08:00

Walk

00:01:00

Week 4Day 11Interval

Overall duration: 00:28:00

1 x

Running at a comfortable pace00:10:00

Walk

00:01:00

Running at a comfortable pace

00:05:00

Walk

00:01:00

Running at a comfortable pace00:10:00

Walk

00:01:00

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Week 4Day 12Interval

Overall duration:00:33:00

3 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 5

Day 13Interval

Overall duration: 00:38:00

1 x

Running at a comfortable pace

00:10:00

Walk

00:01:00Running at a comfortable pace

00:15:00

Walk

00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 5Day 14Interval

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Overall duration: 00:38:00

1 x

Running at a comfortable pace

00:05:00

Walk

00:01:00

Running at a comfortable pace

00:20:00

Walk

00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 5Day 15Interval

Overall duration:00:32:00

1 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

Running at a comfortable pace

00:20:00

Walk00:01:00

Week 6Day 16Interval

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Overall duration: 00:38:00

1 x

Running at a comfortable pace

00:05:00

Walk

00:01:00

Running at a comfortable pace

00:25:00

Walk

00:01:00

Running at a comfortable pace

00:05:00

Walk

00:01:00

Week 6Day 17Interval

Overall duration:00:43:00

1 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

Running at a comfortable pace

00:20:00

Walk00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

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Week 6Day 18Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 7Day 19Interval

Overall duration: 00:43:00

1 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

Running at a comfortable pace

00:20:00

Walk

00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 7Day 20Interval

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Overall duration: 00:48:00

1 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

Running at a comfortable pace

00:25:00

Walk

00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 7Day 21Interval

Overall duration:00:28:00

1 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

Running at a comfortable pace

00:05:00

Walk00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

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00:01:00

Week 8

Day 24Interval

Overall duration: 00:48:00

1 x

Running at a comfortable pace

00:05:00

Walk

00:01:00

Running at a comfortable pace

00:30:00

Walk

00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 8Day 25Interval

Overall duration: 00:33:00

3 x

Running at a comfortable pace00:10:00

Walk

00:01:00

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Week 8Day 26Interval

Overall duration:00:52:00

1 x

Running at a comfortable pace

00:15:00

Walk

00:01:00

Running at a comfortable pace

00:35:00

Walk00:01:00

Week 9Day 27Interval

Overall duration: 00:48:00

1 xRunning at a comfortable pace

00:05:00

Walk

00:01:00

Running at a comfortable pace

00:30:00

Walk

00:01:00Running at a comfortable pace

00:10:00

Walk

00:01:00

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Week 9Day 28Interval

Overall duration:00:48:00

1 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

Running at a comfortable pace

00:25:00

Walk00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 9

Day 29Interval

Overall duration: 00:29:00

1 x

Running at a comfortable pace

00:01:00

Walk

00:01:00Running at a comfortable pace

00:15:00

Walk

00:01:00

Running at a comfortable pace

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00:10:00

Walk

00:01:00

Week 9Day 30Interval

Overall duration: 00:57:00

1 x

Running at a comfortable pace

00:15:00

Walk

00:01:00

Running at a comfortable pace

00:40:00

Walk

00:01:00

Week 10

Day 31Interval

Overall duration: 00:48:00

1 x

Running at a comfortable pace

00:10:00

Walk00:01:00

Running at a comfortable pace

00:20:00

Walk

00:01:00

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Running at a comfortable pace

00:15:00

Walk

00:01:00

Week 10Day 32Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 10Day 33Interval

Overall duration: 00:58:00

1 xRunning at a comfortable pace

00:10:00

Walk

00:01:00

Running at a comfortable pace

00:35:00

Walk

00:01:00Running at a comfortable pace

00:10:00

Walk

00:01:00

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Week 10Day 34Easy

Overall duration:00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 10Day 35Interval

Overall duration: 00:57:00

1 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

Running at a comfortable pace

00:45:00Walk

00:01:00

Week 11Day 36Interval

Overall duration: 00:48:001 x

Running at a comfortable pace

00:10:00

Walk

00:01:00

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Running at a comfortable pace

00:25:00

Walk

00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 11Day 37

Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 11Day 38Interval

Overall duration: 00:53:00

1 x

Running at a comfortable pace

00:10:00Walk

00:01:00

Running at a comfortable pace

00:30:00

Walk

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00:01:00

Running at a comfortable pace

00:10:00

Walk

00:01:00

Week 11Day 39Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 11Day 40Easy

Overall duration: 00:50:001 x

Running at a comfortable pace

00:50:00

Week 12Day 41Easy

Overall duration: 00:25:00

1 x

Running at a comfortable pace

00:25:00

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Week 12Day 42Easy

Overall duration:00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 12Day 43Easy

Overall duration: 00:35:00

1 x

Running at a comfortable pace

00:35:00

Week 12Day 44Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 12

Day 45Easy

Overall duration: 00:50:00

1 x

Running at a comfortable pace

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00:50:00

Week 13

Day 46Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 13

Day 47Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 13Day 48Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 13Day 49Easy

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Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 13Day 50Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 13Day 51Easy

Overall duration: 00:50:00

1 xRunning at a comfortable pace

00:50:00

Week 14Day 52Easy

Overall duration: 00:20:001 x

Running at a comfortable pace

00:20:00

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Week 14Day 53Easy

Overall duration:00:35:00

1 x

Running at a comfortable pace

00:35:00

Week 14Day 54Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 14Day 55Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 14

Day 56Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

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00:20:00

Week 14

Day 57Easy

Overall duration: 00:55:00

1 x

Running at a comfortable pace

00:55:00

Week 15

Day 58Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 15Day 59Easy

Overall duration: 00:35:00

1 x

Running at a comfortable pace

00:35:00

Week 15Day 60Easy

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Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 15Day 61Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 15Day 62Easy

Overall duration: 00:20:00

1 xRunning at a comfortable pace

00:20:00

Week 15Day 63Easy

Overall duration: 01:00:001 x

Running at a comfortable pace

01:00:00

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Week 16Day 64Easy

Overall duration:00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 16Day 65Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 16Day 66Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 16

Day 67Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

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00:40:00

Week 16

Day 68Easy

Overall duration: 00:25:00

1 x

Running at a comfortable pace

00:25:00

Week 16

Day 69Easy

Overall duration: 01:00:00

1 x

Running at a comfortable pace

01:00:00

Week 17Day 70Easy

Overall duration: 00:25:00

1 x

Running at a comfortable pace

00:25:00

Week 17Day 71Easy

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Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 17Day 72Easy

Overall duration: 00:20:00

1 x

Running at a comfortable pace

00:20:00

Week 17Day 73Easy

Overall duration: 00:45:00

1 xRunning at a comfortable pace

00:45:00

Week 17Day 74Easy

Overall duration: 00:25:001 x

Running at a comfortable pace

00:25:00

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Week 17Day 75Easy

Overall duration:01:00:00

1 x

Running at a comfortable pace

01:00:00

Week 18Day 76Easy

Overall duration: 00:25:00

1 x

Running at a comfortable pace

00:25:00

Week 18Day 77Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 18

Day 78Easy

Overall duration: 00:25:00

1 x

Running at a comfortable pace

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00:25:00

Week 18

Day 79Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 18

Day 80Easy

Overall duration: 00:25:00

1 x

Running at a comfortable pace

00:25:00

Week 18Day 81Easy

Overall duration: 01:00:00

1 x

Running at a comfortable pace

01:00:00

Week 19Day 82Easy

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Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 19Day 83Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 19Day 84Easy

Overall duration: 00:25:00

1 xRunning at a comfortable pace

00:25:00

Week 19Day 85Easy

Overall duration: 00:40:001 x

Running at a comfortable pace

00:40:00

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Week 19Day 86Easy

Overall duration:00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 19Day 87Easy

Overall duration: 01:00:00

1 x

Running at a comfortable pace

01:00:00

Week 20Day 88Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 20

Day 89Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

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00:40:00

Week 20

Day 90Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 20

Day 91Easy

Overall duration: 00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 20Day 92Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 20Day 93Easy

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Overall duration: 01:00:00

1 x

Running at a comfortable pace

01:00:00

Week 21Day 94Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 21Day 95Easy

Overall duration: 00:45:00

1 xRunning at a comfortable pace

00:45:00

Week 21Day 96Easy

Overall duration: 00:30:001 x

Running at a comfortable pace

00:30:00

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Week 21Day 97Easy

Overall duration:00:40:00

1 x

Running at a comfortable pace

00:40:00

Week 21Day 98Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 21Day 99Easy

Overall duration: 01:10:00

1 x

Running at a comfortable pace

01:10:00

Week 22

Day 100Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

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00:30:00

Week 22

Day 101Easy

Overall duration: 00:45:00

1 x

Running at a comfortable pace

00:45:00

Week 22

Day 102Easy

Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 22Day 103Easy

Overall duration: 00:50:00

1 x

Running at a comfortable pace

00:50:00

Week 22Day 104Easy

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Overall duration: 00:30:00

1 x

Running at a comfortable pace

00:30:00

Week 22Day 105Easy

Overall duration: 01:10:00

1 x

Running at a comfortable pace

01:10:00