Week 4 · Day 1

The 3–5 ladder

4 run blocks · mixed

32 min on the clock

  1. WARM UP05:00
  2. RUN 1/403:00
  3. WALK 1/401:30
  4. RUN 2/405:00
  5. WALK 2/402:30
  6. RUN 3/403:00
  7. WALK 3/401:30
  8. RUN 4/405:00
  9. COOL DOWN05:00

This is not medical advice. Use this app at your own risk. Talk to a doctor before starting a new running plan, and stop if you feel unwell.