Week 04: 14th – 20th August

Monday 14th

Easy Run
10km

Tuesday 15th

Fartlek Session
2km Warm Up
4 x1km Efforts @ 5.00min/km with 500m slow jog in between
2km Warm Down

Wednesday 16th

Active Recovery

Thursday 17th

Track Session
3km Warm Up
6 x 400m Efforts (T2) with 200m slow jog in between
3km Warm Down

Friday 18th

Rest

Saturday 19th

Hills Session
3km Warm Up
5km of Hills
3km Warm Down

Sunday 20th

Easy Run 1hr 45mins (morning)
&
5km Walk or 30 mins of Stretching (afternoon)

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