Week 05: 21st – 27th August

Monday 21st

Easy Run

Tuesday 22nd

Mona Fartlek Session
3km Warm Up
20 mins Mona Fartlek
3km 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

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

Friday 25th


Saturday 26th

Tempo Run
3km Warm Up
7km Tempo Run @ Race Pace (5.00mins/km)
3km Warm Down

Sunday 27th

Easy Run 2hrs (morning)
5km Walk or 30 mins Stretching (afternoon)

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