Training Week 4

MONDAY

Rest

TUESDAY

‘Hill Repeats’ session:

10min warm-up jog

(3min running up the hill - jog recovery back down the hill) x 5

10min cool-down jog

WEDNESDAY

Rest

THURSDAY

40min easy jog

FRIDAY

Rest

SATURDAY

‘Tempo’ session:

10min warm-up jog

30min run at 70% race pace

(effort, uncomfortable to talk but not race pace, if in doubt be conservative)

10min cool-down jog

- OR -

ACTIVE group run

SUNDAY

50min long run (easy pace, able to hold a conversation)