Monday - REST!
Tuesday - 5 to 6km easy running.
Wednesday - Track, Chev. Warm-up run. I suggest doing a run away from the track - maybe out to the front road and back. You'll be doing lots of laps on the track so warm-up and warm-down off the track. Warm-up jog 15 minutes easy, stretches. 4x100m strides. The runs from now until April will be longer, but at an easier pace. Recovery is resting and walking (in the shade if you can).
Pace for these is 6:30 per km.
4 x 800m in about 5:12 (even pace all the way - no sprinting). Recovery of 3:15 between each 800m, then 7 minutes break before:
4 x 800m in about 5:12 same as above.
Warm-down jog 16 minutes easy.
This session is about 10.4km, so more distance than usual.
Thursday - 4km easy jogging.
Friday - medium long run - about 17 to 20km easy. Can do this on the track if you want.
Saturday - REST
Sunday - AIS track Canberra. A moderate training session 1 hour or so. Probably a time trial over 600 or 800 metres.
Looks like a busy week ahead for Chickybabe!
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