YOUR WORK­OUT WEEK

Shape (Malaysia) - - FITNESS RIGHT NOW -

Al­li­son Tor­pey, a run­ning coach, breaks down the ideal week of run­ning and cross-train­ing.

M

Re­cov­ery run or cross-train­ing, e.g., Spin plus strength/ ply­o­met­ric train­ing

Tu

Speed work­out

W

Re­cov­ery run plus strength train­ing

Th

Tempo work­out

F

Yoga

Sa

Easy run, Pi­lates

Su

Long run

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