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Week 12 · Day 4 · Block 3

Easy Intervals (Deload)

25 MIN

Deload week of the program. After this comes assessment and Tier 3 candidacy.

Path A · On-ramp

  1. 20 min walk with 4 × 30 sec brisker pace or light jump rope
  2. (2 min easy walk between)

Path B · Build

  1. 25 min run with 4 × 45 sec at 80% effort
  2. (2 min easy jog between)