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