Monday
30 minutes circuit
Tuesday
25 minutes skipping/run circuit
Wednesday
30 minutes run with 6 x 100m sprints in the middle
Thursday
35 minute tempo run (about 6km)
[It was cold and I was short on time].
Friday
60 minutes run (11km)
Included 4 x 400m intervals @ 14k/hr with 400m recovery after each @ 10.5k/hr
Saturday
40 minutes run (7km)
Sunday
45 minutes run (8km)
25 minutes run (5km)
30 minutes stretching
Notes: We ran the 8km and then stopped by at a friends for a cup of tea for half an hour or so and doing the 5km on the run home.
