Monday 9 Jan. - 4km easy, slow run.
Tuesday 10 Jan. - 7km steady easy run.
Wednesday 11 Jan. - TRACK : 15mins. warm-up jog; 3-4 easy strides.
6x100m at '800m pace'
100m slow walk recoveries.
REST - 10 minutes.
5x200m at '1500m pace'; 2:30 recoveries.
REST - 10 minutes.
6x100m at '800m pace'.
15mins. warm-down
Thursday 12 Jan. - 4km easy slow run.
Friday 13 Jan. - 14km Medium long run.
Saturday 14 Jan. - REST!
Sunday 15 Jan. - 23km : little more if feeling OK!!
You are one very tough (and fit) cookie. Reading your program for the week makes me feel tired!
ReplyDeleteGlad to see that you have recovered from BBS last Monday so well!
Makes me tired reading it too, Jen!!
ReplyDeleteEwwww. Long run + longer run = good run in the end. Good luck for this week. :)
ReplyDelete