Week 07: 4th – 10th September

Monday 4th

Easy Run
5km

Tuesday 5th

Mona Fartlek Session
2km Warm Up
20 mins Mona Fartlek
2km 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 6th

Active Recovery

Thursday 7th

Hills Session
2km Warm Up
4 x 250m Run
Jog back down hill
2km Warm Down

Friday 8th

Rest

Saturday 9th

Tempo Run
Intermediate: 10km  @ 5.45min/km
Beginner: 10km  @ 7min/km

Sunday 10th

Easy Run
15km

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