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*Min 15 min warm up and 5 min cool down should accompany each Tues and Thurs session

* If only running 4 days a week, choose either the Wed or Sun session. If you want to run 6 days, add in an easy 6-8km on Monday

*Sat and Sun sessions can be exchanged to accommodate social activities

*Sat long run make sure you complete the distance even if you walk in parts. If you are feeling good, include a few surges for 1-5 mins at a faster pace).

*Vary the terrain of your long runs each week (eg. flat run one week and undulating sections the following week)

*Get massages, stretch, swim or do yoga on your rest days to help your body recover and manage your increasing running load