Weeks 3 & 4 of a 13 Week Program
Week 3 Starts Monday 10 August 2009
Week 4 Starts Monday 17 August 2009
Monday:
8-10 miles easy
Tuesday:
2 mile warm up.
3x2mile Hard
or
2x1200meter,
2x1000meter,
2x800meter,
2x600meter
2 mile cool down and stretch
Wednesday :
12mile steady
Thursday:
10miles pace run or 45minute Fartlak
Friday:
Rest or 5mile easy
Saturday:
8mile hilly run in the morning
5mile easy run in the evening
Sunday:
18mile on grass if possible
Training Program By
Emily Dowling
