Week 05: 21st – 27th August

Monday 21st August

Easy run 12km

Tuesday 22nd August

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 August

Active recovery

Thursday 24th August

Fartlek Session
3km Warm Up
6 x1km Efforts with 500m slow jog in between
3km Warm Down

Friday 25th August

Rest

Saturday 26th August

Tempo Run
10km @ 6.30 min/km pace

Sunday 27th August

Easy run 21 km

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