Week 09: 18th – 24th September

Monday 18th

Easy Run
14km

Tuesday 19th

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 20th

Active Recovery

Thursday 21st

Track Session
4km Warm Up
8 x400m Efforts (T2) with 200m slow jog in between
4km Warm Down

Friday 22nd

Rest

Saturday 23rd

Easy Run
12km

Sunday 24th

Easy Run
3hrs (morning)
&
5km Walk & 30 mins of Stretching (afternoon)

Send this to friend