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