Monday
35 minute run (7km)
Tuesday
52 minutes run (9.37km)
[15 min warm up/ 3x1600m sprints with 1 min recovery/10 min cool down]
Wednesday
90 minute run (about 15km) – easy pace today on asphalt, dirt road and meadows.
Thursday
15 minutes abs
20 minutes stretch
Friday
Weights
Saturday
Rest
Sunday
50 minute run (10km)
