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Week 9 · Day 4 · Block 3

High-Intensity Intervals

30-40 MIN

This is the only true hard session of the week. RPE 8-9 in the work intervals. If you cannot recover between segments, the prior intervals were too hard.

Path A · On-ramp

  1. 5 min easy walk warmup
  2. 4 rounds: 60 sec hard uphill walk or fast jump rope, then 5 box step-ups
  3. (90 sec easy walking recovery between rounds)
  4. 5 min easy walk cooldown

Path B · Build

  1. 10 min easy run warmup
  2. Intervals(4x4, hill repeats, or fast jump rope)4 sets
  3. Finish each work segment with 3 crisp box jumps, step down
  4. (equal-duration easy jog recovery between); 5-10 min cooldown