Recovery sessions (choice of 5)

Session 1

  • Run (3x) 1k as:
  • 600 jog at level 4
  • 100m jog at level 5
  • 100m jog at level 6
  • 200m fast walk
  • (2 mins stretches between sets)

Session 2

  • 10 min jog at level 5
  • 20 mins brisk walk at level 4
  • 15 mins dynamic stretches

Session 3

  • 20 mins swimming
  • 10 mins static stretches

Session 4

  • (3x) 5 mins jog at level 4 / 2 mins dynamic stretches

Session 5

  • 15 mins cycling (easy gear/high cadence)
  • 10 mins static stretching