Week 08: 11th – 17th September

Monday 11th

Easy Run
5km

Tuesday 12th

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 13th

Active Recovery

Thursday 14th

Hills Session
3km Warm Up
6 x 250m Run
Jog back down hill
3km Warm Down

Friday 15th

Rest

Saturday 16th

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

Sunday 17th

Easy Run
18km

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