Training Week 3

Rest

10min warm-up jog

20min progression (start slow, increase speed each km, finish fast)

10min cool-down jog

Rest

‘Mona Fartlek’ session:

(90sec effort - 90sec jog) x 2

(60sec effort - 60sec jog) x 4

(30sec effort - 30sec jog) x 4

(15sec effort - 15sec jog) x 4

Rest

30min easy jog

- OR -

ACTIVE group run

40min long run (easy pace, able to hold a conversation)

10min progression (start slow, increase speed each km, finish fast)