Week 12: 9th – 15th October

Monday 9th

Easy Run
8km

Tuesday 10th

Mona Fartlek Session
2km Warm Up
10 min Mona Fartlek
2km Warm Down

Mona Fartlek:
1x 90secs on/ 90 secs off
2x 60 secs on/60 secs off
2x 30 secs on/30secs off
2x 15secs on/15 secs off

Wednesday 11th

Rest

Thursday 12th

Easy Run
4km

Friday 13th

Rest

Saturday 14th

Easy Run
20 min Jog

Sunday 15th

Race Day

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