Week 05: 21st – 27th August

Monday 21st

Easy Run
4km

Tuesday 22nd

Mona Fartlek Session
1km Warm Up
20 mins Mona Fartlek
1km 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 23rd

Active Recovery

Thursday 24th

Fartlek Session
2km Warm Up
8x 1km Efforts with 500m slow jog in between
2km Warm Down

Friday 25th

Rest

Saturday 26th

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

Sunday 27th

Easy Run
15km

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