Monday 18th
Easy Run
5km
Tuesday 19th
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 20th
Active Recovery
Thursday 21st
Hills Session
4km Warm Up
8 x 250m Run
Jog back down hill
4km Warm Down
Friday 22nd
Rest
Saturday 23rd
Tempo Run
Intermediate: 8km @ 5.45min/km
Beginner: 8km @ 7min/km
Sunday 24th
Easy Run
20km
