Week 06: 28th – 3rd September

Monday 28th

Easy Run
4km

Tuesday 29th

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 30th

Active Recovery

Thursday 31st

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

Friday 1st

Rest

Saturday 2nd

Tempo Run
Intermediate: 8km @ 5.45min/km
Beginner: 8km @ 7min/km

Sunday 3rd

Easy run 15km

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