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
