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Advanced

Week 3: 3 sessions

Session 1: jog for 40 minutes at an easy pace. Session 2: jog for 10 minutes; then run for 4 minutes at close to your maximum pace, followed by an easy jog recovery for 2 minutes, and repeat 4 times. Jog 5 minutes as cool down at end. For session 3 jog for 30 minutes at an easy pace.

Beginner

Week 3: 3 sessions

Walk for 1 minute and jog for 3 minutes. Repeat this 6 times. Then repeat this session. For your third session this week increase the jog portion to 4 minutes, so walking for 1 minute followed by a 4-minute jog x 6.

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