Week of July 13th

Monday

20–25 minutes

Walk 5 minutes

Easy jog 15 minutes

Walk 5 minutes

Approximate distance:
1.5–2 miles

Tuesday

OFF

Stretch

Bike

Swim

Basketball

Wednesday

25 minutes

Easy conversational pace

Finish with

4 × 20-second strides

(Comfortably fast—not sprinting)

Thursday

OFF

Friday

25–30 minutes

Easy run

Saturday

30 minutes

Neighborhood run 

Keep it fun

Sunday

Rest