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 off
4x 15secs on/15 secs off

Wednesday 27th September

Active recovery

Thursday 28th September

Fartlek Session
4km Warm Up
6 x1km Efforts with 500m slow jog in between
4km Warm Down

Friday 29th September

Rest

Saturday 30th September

Tempo Run
12km  Tempo Run @ 6.30mins/km pace

Sunday 1st October

Easy run 24km

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