Mondays
Run the dish bread and butter run, start out week strong with a solid 9 mile paceCore workout 30 minutes of yoga, stretching, light weights, lunges, crunches, squats, legs
Tuesdays
Track Workout
1.5 mile jog to track for warm up and stretch
8 x 100m with 30 second light jog recovery
4 x 200m with 45 second light jog recovery
2 x 400m with 60 second light jog recovery
1 x 800 m all out, shake it out for 2 laps
Cool down jog home
Wednesdays
Midweek long run 5- 10 miles
Core Workout
ThursdaysHill repeats sprint up, shake it out on the way down
8 sprints, mile recover, 5 sprints- ajust depending on size of hill
Friday
Timed Loops 3/4- 1 mile loops aiming for 8:15 mile pace
Core workout
SaturdayLong Run 10-22 miles
Sunday
Easy recovery/ cross train
Core workout
