Running/hiking for a good cause

Easy run, wel warm

Bemelen Boeren Bergloop Plan (Week 5/13) 5.5km at a conversational pace 1km at 5:55/km 1km at 5:45/km 5km at 6:00/km

9km easy run at a conversational pace (no faster than 6:15/km). This is a limit, not a target - run at whatever pace feels truly easy!

2km warm up at a conversational pace (no faster than 6:15/km) Repeat the following 5x: ---------- 400m at 5:15/km 400m at 5:55/km ---------- 2km cool down at a conversational pace (or slower!)

1.5km warm up at a conversational pace (no faster than 6:15/km) Repeat the following 5x: ---------- 300m at 5:10/km 300m at 6:00/km ---------- 1km cool down at a conversational pace (or slower!)

Samen met Bram

7.5km easy run at a conversational pace (no faster than 6:20/km)

burning calories for F4F