Week 01: 24th – 30th July

Week 01: 24th – 30th July

Monday 24th July Easy Run – 7km Tuesday 25th July 2km Warm Up 5km Tempo Run @ 6.30mins/km pace 2km Warm Down Wednesday 26th July Active recovery Thursday 27th July Fartlek Session 2km Warm Up 3 x1km Efforts with 500m slow […]

Posted on June 29, 2017

Week 02: 1st – 6th August

Monday 31st July Easy Run – 10km Tuesday 1st August 2km Warm Up 5km Tempo Run @ 6.30min/km pace 2km Warm Down Wednesday 2nd August Active recovery Thursday 3rd August Fartlek Session 2km Warm Up 4 x1km Efforts with 500m slow […]

Posted on June 29, 2017

Week 03: 7th – 20th August

Monday 7th August Easy Run – 10km Tuesday 8th August Tempo Run 2km Warm Up 7km Tempo Run @ 6.30mins/km pace 2km Warm Down Wednesday 9th August Active recovery Thursday 10th August Fartlek Session 2km Warm Up 5 x1km Efforts with […]

Posted on June 29, 2017

Week 04: 14th – 20th August

Monday 14th August Easy Run – 10km Tuesday 15th August Tempo Run 2km Warm Up 7km Tempo Run @ 6.30mins/km pace 2km Warm Down Wednesday 16th August Active recovery Thursday 17th August Fartlek Session 2km Warm Up 5 x1km Efforts […]

Posted on July 4, 2017

Week 05: 21st – 27th August

Monday 21st August Easy run 12km Tuesday 22nd August Mona Fartlek Session 3km Warm Up 20 mins Mona Fartlek 3km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs […]

Posted on July 4, 2017

Week 06: 28th – 3rd September

Monday 28th August Easy run 12km Tuesday 29th August Mona Fartlek Session 4km Warm Up 20 mins Mona Fartlek 4km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs […]

Posted on July 4, 2017

Week 07: 4th – 10th September

Monday 4th September Easy Run 12km Tuesday 5th September Fartlek Session 4km Warm Up 6 x1km @ 6.00min/km with 500m slow jog in between 4km Warm Down Wednesday 6th September Active recovery Thursday 7th September Hills Session 4km Warm Up […]

Posted on July 4, 2017

Week 08: 11th – 17th September

Monday 11th September Easy run 12km Tuesday 12th September Fartlek Session 4km Warm Up 6 x1km @ 6.00min/km with 500m slow jog in between 4km Warm Down Wednesday 13th September Active recovery Thursday 14th September Hills Session 4km Warm Up […]

Posted on July 4, 2017

Week 09: 18th – 24th September

Monday 18th September Easy run 12km Tuesday 19th September Mona Fartlek Session 4km Warm Up 20 mins Mona Fartlek 4km Warm Down Mona Fartlek: 2x 90secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30secs […]

Posted on July 4, 2017

Week 10: 25th – 1st October

Monday 25th September Easy run 12km Tuesday 26th September Mona Fartlek Session 3km Warm Up 20 mins Mona Fartlek 3km Warm Down Mona Fartlek: 2x 90secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30secs […]

Posted on July 4, 2017

Week 11: 2nd – 8th October

Monday 2nd October Easy run 10km Tuesday 3rd October Fartlek Session 2km Warm Up 4 x1km @ 6.00min/km with 500m slow jog in between 2km Warm Down Wednesday 4th October Active recovery Thursday 5th October Hills Session 3km Warm Up […]

Posted on July 4, 2017

Week 12: 9th – 15th October

Monday 9th October Easy Run 5 km Tuesday 1oth October Mona Fartlek Session 2km Warm Up 13 mins Mona Fartlek 2km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 2x 60 secs on/60 secs off 2x 30 […]

Posted on July 4, 2017

Week 01: 24th – 30th July

Monday 24th Easy run 2km Tuesday 25th Fartlek Session 1km Warm Up 3 x 500m Efforts with 500m slow jog in between 1km Warm Down Wednesday 26th Active Recovery Thursday 27th Fartlek Session 1km Warm Up 3 x1km Efforts with […]

Posted on July 6, 2017

Week 02: 31st – 6th August

Monday 31st Easy Run 2km Tuesday 1st Fartlek Session 1km Warm Up 4 x 500m Efforts with 500m slow jog in between 1km Warm Down Wednesday 2nd Active Recovery Thursday 3rd Fartlek Session 1km Warm Up 4 x1km Efforts with […]

Posted on July 6, 2017

Week 03: 7th – 13th August

Monday 7th Easy Run 3km Tuesday 8th Fartlek Session 2km Warm Up 6 x500m Efforts with 500m slow jog in between 2km Warm Down Wednesday 9th Active Recovery Thursday 10th Fartlek Session 2km Warm Up 6 x1km Efforts with 500m […]

Posted on July 6, 2017

Week 04: 14th – 20th August

Monday 14th Easy Run 3km Tuesday 15th Fartlek Session 2km Warm Up 8 x500m Efforts with 500m slow jog in between 2km Warm Down Wednesday 16th Active Recovery Thursday 17th Fartlek Session 1km Warm Up 8 x1km Efforts with 500m […]

Posted on July 6, 2017

Week 05: 21st – 27th August

Monday 21st Easy Run 4km Tuesday 22nd Mona Fartlek Session 1km Warm Up 20 mins Mona Fartlek 1km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 06: 28th – 3rd September

Monday 28th Easy Run 4km Tuesday 29th Mona Fartlek Session 1km Warm Up 20 mins Mona Fartlek 1km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 07: 4th – 10th September

Monday 4th Easy Run 5km Tuesday 5th Mona Fartlek Session 2km Warm Up 20 mins Mona Fartlek 2km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 08: 11th – 17th September

Monday 11th Easy Run 5km Tuesday 12th Mona Fartlek Session 3km Warm Up 20 mins Mona Fartlek 3km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 09: 18th – 24th September

Monday 18th Easy Run 5km Tuesday 19th Mona Fartlek Session 4km Warm Up 20 mins Mona Fartlek 4km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 10: 25th – 1st October

Monday 25th Easy Run 4km Tuesday 26th Tempo Run 3km Warm Up 7km Run at Faster than Race Pace @ 5.30mins/km pace 3km Warm Down Wednesday 27th Active Recovery Thursday 28th Hills Session 3km Warm Up 6 x 250m Run […]

Posted on July 6, 2017

Week 11: 2nd – 8th October

Monday 2nd Easy Run 3km Tuesday 3rd Tempo Run 2km Warm Up 10km Run at Faster than Race Pace @ 5.30mins/km pace 2km Warm Down Wednesday 4th Active Recovery Thursday 5th Fartlek Session 2km Warm Up 4 x1km Efforts with […]

Posted on July 6, 2017

Week 12: 9th – 15th October

Monday 9th Easy Run 2km Tuesday 10th Fartlek Session 2km Warm Up 4 x500m Efforts with 500m slow jog in between 2km Warm Down Wednesday 11th Active Recovery Thursday 12th Tempo Run 2km Warm Up 2km  Tempo Run @ 5.45mins/km […]

Posted on July 6, 2017

Week 01: 24th – 30th July

Monday 24th Easy Run 7km Tuesday 25th Mona Fartlek Session 2km Warm Up 20 mins Mona Fartlek 2km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 02: 31st – 6th August

Monday 31st Easy Run 7km Tuesday 1st Mona Fartlek Session 2km Warm Up 20 mins Mona Fartlek 2km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 03: 7th – 13th August

Monday 7th Easy Run 7km Tuesday 8th Mona Fartlek Session 2km Warm Up 20 mins Mona Fartlek 2km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 04: 14th – 20th August

Monday 14th Easy Run 10km Tuesday 15th Fartlek Session 2km Warm Up 4 x1km Efforts @ 5.00min/km with 500m slow jog in between 2km Warm Down Wednesday 16th Active Recovery Thursday 17th Track Session 3km Warm Up 6 x 400m […]

Posted on July 6, 2017

Week 05: 21st – 27th August

Monday 21st Easy Run 10km Tuesday 22nd Mona Fartlek Session 3km Warm Up 20 mins Mona Fartlek 3km Warm Down Mona Fartlek: 2x 90 secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30 secs […]

Posted on July 6, 2017

Week 06: 28th – 3rd September

Monday 28th Easy Run 12km Tuesday 29th Fartlek Session 3km Warm Up 6 x1km @ 5.00min/km with 500m slow jog in between 3km Warm Down Wednesday 30th Active Recovery Thursday 31st Track Session 3km Warm Up 8x 400m Efforts (T2) […]

Posted on July 6, 2017

Week 07: 4th – 10th September

Monday 4th Easy Run 12km Tuesday 5th Mona Fartlek Session 4km Warm Up 20 mins Mona Fartlek 4km Warm Down Mona Fartlek: 2x 90secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30secs off 4x […]

Posted on July 6, 2017

Week 08: 11th – 17th September

Monday 11th Easy Run 14km Tuesday 12th Fartlek Session 4km Warm Up 6x 1km @ Race Pace with 500m slow jog in between 4km Warm Down Wednesday 13th Active Recovery Thursday 14th Track Session 4km Warm Up 8x 400m Efforts […]

Posted on July 6, 2017

Week 09: 18th – 24th September

Monday 18th Easy Run 14km Tuesday 19th Mona Fartlek Session 4km Warm Up 20 mins Mona Fartlek 4km Warm Down Mona Fartlek: 2x 90secs on/ 90 secs off 4x 60 secs on/60 secs off 4x 30 secs on/30secs off 4x […]

Posted on July 6, 2017

Week 10: 25th – 1st October

Monday 25th Easy Run 14km Tuesday 26th Fartlek Session 4km Warm Up 6 x1km @ Race Pace 5.00min/km with 500m slow jog in between 4km Warm Down Wednesday 27th Active Recovery Thursday 28th Hills Session 4km Warm Up 8km of […]

Posted on July 6, 2017

Week 11: 2nd – 8th October

Monday 2nd Easy Run 10km Tuesday 3rd Fartlek Session 3km Warm Up 4 x1km @ Race Pace 5.00min/km with 500m slow jog in between 3km Warm Down Wednesday 4th Active Recovery Thursday 5th Easy Run 10km Friday 6th Rest Saturday […]

Posted on July 6, 2017

Week 12: 9th – 15th October

Monday 9th Easy Run 8km Tuesday 10th Mona Fartlek Session 2km Warm Up 10 min Mona Fartlek 2km Warm Down Mona Fartlek: 1x 90secs on/ 90 secs off 2x 60 secs on/60 secs off 2x 30 secs on/30secs off 2x […]

Posted on July 6, 2017

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