Week 02: 31st – 6th August

Monday 31st

Easy Run

Tuesday 1st

Mona Fartlek Session
2km Warm Up
20 mins Mona Fartlek
2km Warm Down

Mona Fartlek:
2x 90 secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30 secs off
4x 15 secs on/15 secs off

Wednesday 2nd

Active Recovery

Thursday 3rd

Track Session
2km Warm Up
4 x 400m Efforts with 200m slow jog in between
2km Warm Down

Friday 4th


Saturday 5th

Tempo Run
2km Warm Up
5km Tempo Run @ Race Pace (5.00mins/km)
2km Warm Down

Sunday 6th

Easy Run
1hr 20mins

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