Monday 31st
Easy Run
2km
Tuesday 1st
Fartlek Session
1km Warm Up
4 x 500m Efforts with 500m slow jog in between
1km Warm Down
Wednesday 2nd
Active Recovery
Thursday 3rd
Fartlek Session
1km Warm Up
4 x1km Efforts with 500m slow jog in between
1km Warm Down
Friday 4th
Rest
Saturday 5th
Tempo Run
Intermediate: 4km @ 5.45min/km
Beginner: 4km @ 7min/km
Sunday 6th
Easy Run
8km