Week 03: 7th – 13th August

Monday 7th

Easy Run
7km

Tuesday 8th

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 9th

Active Recovery

Thursday 10th

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

Friday 11th

Rest

Saturday 12th

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

Sunday 13th

Easy Run 1hr 30mins (morning)
&
5km Walk or 30 mins of Stretching (afternoon)

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