Week 07: 4th – 10th September

Monday 4th

Easy Run
12km

Tuesday 5th

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

Mona Fartlek:
2x 90secs on/ 90 secs off
4x 60 secs on/60 secs off
4x 30 secs on/30secs off
4x 15secs on/15 secs off

Wednesday 6th

Active Recovery

Thursday 7th

Track Session
4km Warm Up
8x 400m Efforts with 200m slow jog in between
3km Warm Down

Friday 8th

Rest

Saturday 9th

Tempo Run
3km Warm Up
10km  Tempo Run @ Race Pace (5.00mins/km)
3km Warm Down

Sunday 10th

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

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