Week 04: 14th – 20th August

Monday 14th

Easy Run
3km

Tuesday 15th

Fartlek Session
2km Warm Up
8 x500m Efforts with 500m slow jog in between
2km Warm Down

Wednesday 16th

Active Recovery

Thursday 17th

Fartlek Session
1km Warm Up
8 x1km Efforts with 500m slow jog in between
1km Warm Down

Friday 18th

Rest

Saturday 19th

Tempo Run
Intermediate: 6km @ 5.45min/km
Beginner: 6km @ 7min/km

Sunday 20th

Easy Run
12km

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