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