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 off
4x 15 secs on/15 secs off

Wednesday 26th

Active Recovery

Thursday 27th

Track Session
2km Warm Up
4 x 400m Efforts with 200m slow jog in between
2km Warm Down

Friday 28th

Rest

Saturday 29th

Easy Run
7km

Sunday 30th

Easy Run 12km

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