Running

Half Marathon and Full Marathon

Full Marathon Intermediate - Target 4-5 hours (week 5)

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
45mins@L2	75mins Fartlek	10mins@L2, 10mins@L3, 10mins@L2	15mins @ L2 Interval (75sec@L5,3mins@walk, 60sec@L5, 3mins@walk, 30sec@L5, 3mins@walk) x 4 15mins @ L2	25mins@L2	Recovery / Stretch

5km and 10km

10km Beginner - Target less than 60mins (week 3)

 

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Recovery / Stretch	20mins@L2	10mins@L2, 4x1km @ 7min pace with 4min R 5mins@L2	25min@walk	Recovery / Stretch	30mins Fartlek	30mins@L2