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)
