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There is no way to automate the pause of a schedule or schedule this precisely the way you want it built into Tableau Server UI at this time. It's a good idea - I suggest you create an idea post on the ideas forum here: Ideas
While it's not built into the UI, you should be able to use tabcmd refresh options in a batch file and use Windows Scheduler or another third party application to schedule refreshes and move away from using the Tableau Server schedule for at least this one workbook.
Here are some links to help:
tabcmd commands - highlighting refresh
I will suggest the server administration team to use tabcmd refresh options as an alternative, not sure if they will encourage this method.
I have created an idea post for this feature.
Please post the URL to the Idea in this thread so others can easily find it