June Distance Challenge

For best results, follow this weekly schedule:

• Monday: Easy run (3-5km)
• Tuesday: Rest or cross-training
• Wednesday: Tempo run (4-6km)
• Thursday: Rest or easy run (2-3km)
• Friday: Interval training (3-4km)
• Saturday: Long run (8-10km)
• Sunday: Rest day

Adjust your pace based on the type of run:

• Easy runs: 60-70% of your max effort
• Tempo runs: 75-85% of your max effort
• Interval training: 85-95% during intervals, 60% during recovery
• Long runs: 65-75% of your max effort

Remember that consistency is more important than speed for this challenge.

Proper recovery is essential for completing this challenge:

• Hydrate well before and after runs
• Stretch for 5-10 minutes after each run
• Use foam rollers for tight muscles
• Get 7-8 hours of sleep each night
• Consider ice baths after longer runs
• Listen to your body and take extra rest when needed