Weeks 11 & 12 of a 13 Week Program
Week 11 Starts Monday 5 October 2009
Week 12 Starts Monday 12 October 2009
Week 11
Monday:
8 miles easy on grass
Tuesday:
20miles
Wednesday:
6mile easy
Thursday:
4 mile
12x150meter strides
2 mile cool down
Friday:
5mile easy
Saturday:
6 mile easy
Sunday:
3-6 mile road race
Week 12
Monday:
10 miles
Tuesday:
4miles
5x 400meter strides
1 mile cool down
Wednesday:
5mile
Thursday:
4 mile pace run
Friday:
8miles easy
Saturday:
Rest
Sunday:
5Km road race
Training Program By
Emily Dowling
