This Week's Program.

OCTOBER

3 - 5km 'easy'
4 - Rest Day
5 - 4x500m in 3:00 (or less) with 4 mins walk between each....on a real track!! Late Change to -
Using lane 7, 4 x 445m with full recovery between each.

6 - 4km 'easy'
7 - 8km 'easy'
Sat 8 - Rest Day
Sun 9 - Long Run 20km 'easy'.