The Move Forward session is a running interval workout to help you improve your performance , no matter what level you ' re at . Follow along live on ZWIFT with Coach Lina or train offline . Do a warm-up , a set of drills and strides and a fartlek-style workout where you vary your pace throughout . Repeat the intervals 3-5 times then cool down and stretch .

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( MOVE FORWARD SESSION )

Your 5min set of exercises to prepare muscles and joints for the motions of running . You can do the excercise stationary or moving forward . Do knee-hugs , quad-stretch , outside thigh stretch , squats , lunges and reactive jumps 10x / 10 steps per exercise . Your coaches will give you more guidance during the live sessions .

Use the warm-up run after the movement prep , to slowly accelerate your cardiovascular system to prepare for the more intense part of the workout .

Your set of 10 exercises to improve your running technique and prepare for the motions of high intensity running . Do angle work , skipping , high-knees , butt-kicks , long-legs , A-skips , B-Skips , jumping drills and two short sprints over about 30min with an easy walk back as rest .

Your final prep before the running workout starts . Do an accelerated short run of 60-80m , start jogging and accelarate to 85 % of your maximum speed . Repeat 3 times and walk back as rest .

The move forward sessions are run in a fartlek style with high efforts of up to 4min . Try to keep all efforts at an equal speed , and run a pace you could hold for 30-40min . Try to stay calm , breathe rhythmically and adjust the effort if you feel you are going too hard .

The Build Base session is your basic endurance run . Try to cover the prescribed duration at a steady and comfortable pace , in order to lay a strong foundation to move forward . Intensity should be easy . The workout comes from the duration , not how hard you ’ re running . The session can be done as a workout on Zwift with Coach Awan or offline .

( MOVE FORWARD SESSION )

The low efforts between the high efforts should help you to actively recover , easy jogging decreases your heartrate and breathing , this will prepare you for the next hard effort .

Use the cool-down run to calm down your cardiovascular system and shake out your legs from the intensity , before finishing the workout .

Your Easy Run will give your body the rest it needs to process the stimulus of the training . Try to keep intensity low and run in the prescribed time . Allow yourself to warm-up and cool-down well .

Use the stretch to complete your cool down period and finish your session . Do exercises that help you to personally loosen up . Our coaches will give guidance in the live sessions on the post run stretch as well .

The training plan aims to enable you to complete the challenge of 30km in 3 weeks but should also give runners of all levels , an orientation and opportunity to move forward . If you are less experienced and are not running more than 1-2 times a week , please use the lower end of the range as your prescribed and recommended distance . If you are more experienced and regulary running 3-4 times a week , you can use the upper end as guidance for your training distance .

Take care of your body . Rest Up . On these days , you should only do non-running activities at a low intensity and short duration . Recovery and rest are crucial to moving forward in training .

( RECOVERY RUNS )

( BUILD BASE RUNS )

Easy-Run in the recovery runs , means low intensity and low effort , no heavy breathing and controlled running rhythm . This should help you to secure progress and process the impulses you get from the intensive sessions .

Easy-Run in the build base runs , means a steady but comfortable effort . Heart-rate and breathing are accelerated , but not near the intensity of the high efforts in the fartlek sessions . The effort should be kept over a long period of time .