Week 09: 18th – 24th September

Monday 18th September

Easy run 12km

Tuesday 19th September

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 September

Active recovery

Thursday 21st September

Fartlek Session
2km Warm Up
8 x1km Efforts with 500m slow jog in between
2km Warm Down

Friday 22nd September

Rest

Saturday 23rd September

Race Session
Race over 15km @ 6.30min/km

Sunday 24th September

Easy run 36km

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