WeekMon.Tue.Wed.Thu.Fri.Sat.Sun.
1Off10M10M10M10M10M10M
2Off10M10M10M10M10M10M
3OffFartlek
(10M)10M10M10M10M10M
4OffFartlek
(10M)10M10M10M10M10M
5Off10 Hills
5K-10K pace10M10M10M10M12M
6Off10 Long Hills
5K-10K pace10M10M10M10M10M
7Off10 Mile
5K-10K pace10M10M10M10M15M
8Off10M10M10M10M10M10M
9Off10 Hills
5K-10K pace10M10M10M10M18M
10Off10M10M10M10M10M10M
11Off4-5 Long Hills
5K-10K pace10M10M10M10M20M
12Off10 Mile
5K-10K pace10M10M10M10M10K Race
(Or 10M)
13Off10M
5K-10K pace10M10M10M10M22M
14Off10M10M10M10M10M10K Race
(Or 10M)
15Off10M
5K-10K pace10M10M10M10M24M
16Off10 Mile
5K-10K pace10M10M10M10M10K Race
(Or 10M)
17Off10M10M10M10M10M26M
18Off10M10M10M10M10M12M
19Off10M10M10M10M10M12M
20Off
(10M)10MOff10M10MRACE DAY!
