Day 3

Warm-up:

Jog 400m. No space, do day 2 warm-up.

Workout:

Run 1 mile hard. RPE 8. I no space: Jump rope 1o min or stationary bike hard pedal for 8 min. RPE 8 from start to finish. Push yourself close to VO2 max.

Cool down:

Walk 1 mile. Don’t jog, walk! It takes longer. Running usually is better but sometimes all you need is a walk.

Stretch:

Follow this stretching routine

Back to day 2