How far and how fast should one go on the two maintenance runs?
A 30-minute minimum is needed. You can run at any speed, using any run-walk-run ratio desired, on these run. It is OK to run faster on these runs, if you’re recovering well from the weekend workouts. You may reduce the number of walk breaks or eliminate them on these short runs, if you are not having problems with aches pains of lingering fatigue.
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