Return to Running

Plan overview

Weeks: 8

Distance: 15.1 km/week

Workouts: 50

Total distance: 120.9 km

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Select a week or scroll down to view all workouts.

Week 1

Workouts: 6

Total distance: 13.5 km

Average workout:

Distance 2.2 km

Zone distribution

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Z2: -

Z3: 3h 45m

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Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 34m

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Welcome to your first session! By the end of this program, you will be up to 30 minutes of continuous running. Today we will start with 1 minute of steady running, followed by 4 minutes of brisk walking. You will run a total of 6 minutes within the 30 minute session. Nothing should feel too strenuous. Your run effort should feel like 5 or 6 out of 10 effort, for example, if 0 is lying on the couch watching sports and 10 is how you feel after sprinting as fast as you can around a 400m track, it is somewhere in the middle. You should feel like you can do that pace for extended time but we will break it up to start. We are just getting started! Lets go!

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Workout overview

Duration: 31m 30s

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You are back! Nice job. Let's add an additional 30 seconds to each of your run segments today. That will add up to 9 minutes of total running within a 30 min session. Please don't skip the walking - it is important to take this gradually. It is great to take the walk at a quick pace though - still plan to keep your heart rate elevated and legs moving. Before you know it, you will be running 30 minutes!

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Workout overview

Distance: 3.6 km

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Z3: 3600 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

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Workout overview

Duration: 32m

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Z3: 1920 m

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How do you feel today? Hopefully, a bit of reminder of the work you did yesterday but nothing too sore or tight. Today we build up to 2 minutes of easy running and 3 minutes of walking for our 30 minute session. Keep the pace similar to the 1 and 1.5 minutes as we build up your endurance to maintain the pace.

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Workout overview

Duration: 35m

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Z3: 2100 m

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We are going to walk today. Easier said than done! We will mix up the incline to give you a nice rear burn. Start with 6 minutes at a brisk pace, and if we start at the correct pace, it should feel much harder when you change the incline.

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Workout overview

Duration: 32m

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Z3: 1920 m

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How do you feel today? Hopefully a bit of reminder of the work you did yesterday but nothing too sore or tight. Today we build up to 2 minutes of easy run and 3 minutes of walk for our 30 minute session. Keep the pace similar to the 1 and 1.5 minutes as we build up your endurance to maintain the pace.

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Week 2

Workouts: 6

Total distance: 13.5 km

Average workout:

Distance 2.3 km

Zone distribution

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Z2: -

Z3: 3h 46m

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Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 32m 30s

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Congratulations on finishing week 1! I hope you felt good about your consistency and effort. Today we will add another 30 seconds to our running time and decrease our walk time so we are half running and half walking today.

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Workout overview

Duration: 33m

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Z3: 1980 m

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Today is a good day to repeat our last session again. I hope you feel good running and are proud of your progress. You are up to running 15 minutes broken up in chunks.

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Workout overview

Duration: 33m

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Are you ready to tip the balance to more running than walking? Today you will with 3 minutes of running and 2 minutes of brisk walking for a total of 18 minutes of running.

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Workout overview

Duration: 35m

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Z3: 2100 m

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It is important to keep your posterior muscles strong and activated. Uphill walking is one way to strengthen and engage the muscles that are needed for strong running.

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Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

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Z3: 3600 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

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Workout overview

Duration: 32m

Zone distribution

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Z3: 1920 m

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We will dip back down to 12 minutes of running as we have increased our running volume by 50% already this week over last week and one of the best ways to prevent injury is by progressing gradually to full running.

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Week 3

Workouts: 6

Total distance: 13.1 km

Average workout:

Distance 2.2 km

Zone distribution

Z1: -

Z2: -

Z3: 3h 39m

Z4: -

Z5: -

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Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 33m

Zone distribution

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Z3: 1980 m

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Week 2 is done and Week 3 is just getting started. Congratulations for sticking with the program so far and committing to your goal of being able to run 30 minutes continuously by the end of the program.

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Workout overview

Duration: 33m

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Z3: 1980 m

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We are bumping back down today to 2 minutes of walking and 3 minutes of running - the goal is to run faster today.

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Workout overview

Duration: 30m

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Z3: 1800 m

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We are back to more uphill walking. By now you should know the drill but we go a bit steeper!

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Workout overview

Duration: 33m

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Z3: 1980 m

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Back to running! Today you will alternate 1.5 min of walking with 3.5 min of running.

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Workout overview

Duration: 30m

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Z3: 1800 m

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We are back to more uphill walking. By now you should know the drill but we go a bit steeper!

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Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

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Z3: 3600 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

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Week 4

Workouts: 7

Total distance: 17.3 km

Average workout:

Distance 2.5 km

Zone distribution

Z1: -

Z2: -

Z3: 4h 48m

Z4: -

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Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 33m 30s

Zone distribution

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Z3: 2010 m

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A bit more rest today which helps you run a bit quicker as we gradually built to 30 minutes of straight through running.

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Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

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Z3: 3600 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 33m

Zone distribution

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Z3: 1980 m

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Short breaks today! Up to 24 minutes of running as 1 min of walking and 4 minutes of running.

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Workout overview

Duration: 33m 30s

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Z3: 2010 m

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As we scale up, we also dip back down to consolidate our progress and give you a chance to try to notch up the pace a little.

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Workout overview

Duration: 35m

Zone distribution

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Z3: 2100 m

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We are back to more uphill walking. By now you should know the drill but we go a bit steeper!

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 3600 m

Z4: 0 m

Z5: 0 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 33m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 1980 m

Z4: 0 m

Z5: 0 m

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Short breaks today! Up to 24 minutes of running as 1 min of walking and 4 minutes of running.

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Week 5

Workouts: 7

Total distance: 17 km

Average workout:

Distance 2.4 km

Zone distribution

Z1: -

Z2: -

Z3: 4h 44m

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Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 33m

Zone distribution

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Z3: 1980 m

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Get ready to walk 1 minute and run 4.5 minutes today. Today is a good day to practice excellent form.

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Workout overview

Distance: 3.6 km

Zone distribution

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Z3: 3600 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 34m

Zone distribution

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Z3: 2040 m

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Get ready to walk 1 minute and run 4 minutes today. Today is a good day to practice excellent form.

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Workout overview

Duration: 33m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 1980 m

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Today is an easier run day with 2 min walk and 3 min run. Keep the walk brisk and the run smooth.

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Workout overview

Duration: 34m

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Z3: 2040 m

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We are doing 1 minute of walking and 4 minutes of running today to finish the week.

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Workout overview

Duration: 30m

Zone distribution

Z1: 0 m

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Z3: 1800 m

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We are back to more uphill walking. By now you should know the drill but we go a bit steeper!

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 3600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 7

Total distance: 17.6 km

Average workout:

Distance 2.5 km

Zone distribution

Z1: -

Z2: -

Z3: 4h 54m

Z4: -

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Select a workout, or scroll down to view all workouts.

Workout overview

Duration: 34m 30s

Zone distribution

Z1: 0 m

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Z3: 2070 m

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You will have very short walk breaks today - getting very close to 30 minutes of running now.

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Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 3600 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 34m 30s

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2070 m

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This is a solid week of running! Today has some short walk breaks and lots of quality running.

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Workout overview

Duration: 35m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2100 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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It is important to keep your posterior muscles strong and activated. Uphill walking is one way to strengthen and engage the muscles that are needed for strong running.

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 35m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2100 m

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Z5: 0 m

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Congratulations! Today is a big day of 30 minutes of straight through running without any walk breaks.

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Workout overview

Distance: 3.6 km

Zone distribution

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Z2: 0 m

Z3: 3600 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 35m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2100 m

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Today is our 2nd big day of 30 minutes of running. Try to vary the pace through your run.

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Week 7

Workouts: 6

Total distance: 15.3 km

Average workout:

Distance 2.6 km

Zone distribution

Z1: -

Z2: -

Z3: 4h 15m

Z4: -

Z5: -

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Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 3600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 35m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2100 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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30 min runs are now becoming your new baseline run. After today, we will introduce a new concept to your running.

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Workout overview

Duration: 30m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 1800 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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Today is a recovery run day - shorter than last time but still continuous. Aim for 20 minutes of easy pace.

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Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 3600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 35m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2100 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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Are you ready? Today we run for 30 minutes continuously, but try to up to the pace a bit more!

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Week 8

Workouts: 5

Total distance: 13.5 km

Average workout:

Distance 2.7 km

Zone distribution

Z1: -

Z2: -

Z3: 3h 45m

Z4: -

Z5: -

Z6: -

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Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 3.6 km

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 3600 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 35m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2100 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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Today we run for 30 minutes continuously again. Will you run at the same pace, or faster, than last time?

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Workout overview

Duration: 35m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2100 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

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A 30 minute easy run is now your standard run. The more you do it, the easier it becomes.

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Workout overview

Distance: 3.6 km

Zone distribution

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Z3: 3600 m

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Stay on the roll if you can with some active recovery through cross training. This can be Zwift cycle, elliptical (sorry no Zwift!), or walking / hiking. If you need a day off, then this is a great time to take it. Just ENJOY today. The goal is to aim for 40-60min of endurance riding. Workout on feel today at a 3-5/10 perceived exertion level (RPE).

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Workout overview

Duration: 35m

Zone distribution

Z1: 0 m

Z2: 0 m

Z3: 2100 m

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Z5: 0 m

Z6: 0 m

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We will finish the program with a celebratory 30 min run. Great work with the 8 week "Learn to Run" program. Consider yourself a graduate!

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