Week 06: 28th – 3rd September

Monday 28th August

Easy run 12km

Tuesday 29th August

Mona Fartlek Session
4km Warm Up
20 mins Mona Fartlek
4km 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 August

Active recovery

Thursday 31st August

Fartlek Session
4km Warm Up
6 x1km Efforts with 500m slow jog in between
4km Warm Down

Friday 1st September

Rest

Saturday 2nd September

Race Session
Race over 10km @ 6.30min/km

Sunday 3rd September

Easy run 24km

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