Week 08: 11th – 17th September

Monday 11th September

Easy run 12km

Tuesday 12th September

Fartlek Session
4km Warm Up
6 x1km @ 6.00min/km with 500m slow jog in between
4km Warm Down

Wednesday 13th September

Active recovery

Thursday 14th September

Hills Session
4km Warm Up
6 x 300m Run
Jog back down hill
4km Warm Down

Friday 15th September

Rest

Saturday 16th September

Tempo Run
12km  Tempo Run @ 6.30mins/km pace

Sunday 17th September

Easy run 32 km

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