5km in 37:30 (93.96 age grading)
Sunday : 4km walk .. icy-cold wind!
Monday : Short Intervals Run … no wind!
12 x 200m/200m RI Jog
Tuesday : Long Intervals Run … icy-cold wind again!
4 x 1km/1km RI Jog
8 x 400m/400m RI Jog
Thursday: Dave Scott's Workout ~~~~~ 5km
12 mins warm-up
6x30secs/30 secs. RI
4x3.5 mins. /90secs; 2mins; 4 mins; 4mins RI
8-10 mins cool-down.
|A girl has to have her sleep!|
|Dave Scott's Workout|