Week 09: 18th – 24th September

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