Mon Aug 11th (Derry Field)
600, 800, 1000, 800, 400 (at 5K pace)
Tue Aug 12 (Mine Falls)
Long Run 75 min, end with 5 x 20 sec strides
Wed Aug 13th (Derry Field)
3.1 mi tempo Run (@ 10 K pace)
10 x 10 sec steep hill sprints
Thur Aug 14th (Mine Falls)
Stadium Stairs
Strength Circuit
40 min run with 5 x 45 sec pickups
Fri Aug 15th (on own)
Easy effort pace run: 45-50 min
Sat Aug 16th (on own)
Easy effort pace run: 45-50 min
End with 10 x 50m strides
Sun Aug 17th
REST