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
Jog back down hill
3km Warm Down
Friday 29th
Rest
Saturday 30th
Tempo Run
Intermediate: 8km @ 5.45min/km
Beginner: 8km @ 7min/km
Sunday 1st
Easy Run
16km