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Intermediate 10K
Day 040 - Add Reps
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate. 
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TODAY, DO 15-MINUTES OF STRENGTH (ST) TRAINING, FOLLOWED BY 15 MINUTES OF STRETCHING. Add 5 reps to each exercise this week, you should still be doing 2 sets. By now, you should have noticed an improvement in your strength and the extra 5 reps should not be too difficult.
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