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
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

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