Saturday Night Run with Runna ✅

4.5km Easy Run with Runna ✅

8km Long Run with Runna ✅

400m Repeats with Runna ✅

4km Easy Run with Runna ✅ app did not record half the run and toe started bleeding so walked home 🥲

10k Plan (Week 3/10)

1.5km warm up at a conversational pace (no faster than 6:50/km), 90s walking rest

200m at 5:10/km, 90s walking rest
400m at 5:20/km, 90s walking rest
800m at 5:40/km, 120s walking rest
1.2km at 5:50/km, 120s walking rest
800m at 5:40/km, 90s walking rest
400m at 5:20/km, 60s walking rest
200m at 5:10/km, 60s walking rest

500m cool down at a conversational pace, since you've worked at a particularly high intensity today with a semi short cool down, walk for 5-10 minutes to end the workout.

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Summer Kasteel

Pyramid Intervals with Runna ✅

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Splits

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Saturday Night Run with Runna ✅

4.5km Easy Run with Runna ✅

8km Long Run with Runna ✅

400m Repeats with Runna ✅

4km Easy Run with Runna ✅ app did not record half the run and toe started bleeding so walked home 🥲

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