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100-Days to a Marathon
Day 047 - Hold your stretch
20-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 20-MINUTES OF STRENGTH (ST) TRAINING, FOLLOWED BY 15 MINUTES OF STRETCHING. You'll notice that we're backing off on the strength training today by 10 minutes compared to several days ago. This is due to the fact that we are beginning to increase your running volume and we don't want to over-tax your body. Reduce your strength training from three sets to two, keeping the number of reps per set the same. During your stretching, spend a little more time stretching and less time getting from one stretch to another. Try to hold each stretch for 30-45 seconds, breathing in and exhaling to increase the stretch.
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