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
4 x 300m Run
Jog back down hill
3km Warm Down

Friday 6th October

Rest

Saturday 7th October

Tempo Run
8km  Tempo Run @ 6.30mins/km pace

Sunday 8th October

Easy run 15km

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