MondayMAY 4
Rest / recovery
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Week 1
May 4 – May 1037.1 km3:58:08
TuesdayMAY 5
Interval Training
8 min WU @ 6:40 min / km
Repeat 9x:
4 min @ 5:30 min / km
2 min recovery @ 7:10 min / km
5 min CD @ 6:40 min / km
11.0 km1:07:00
tipWednesdayMAY 6
Rest / recovery
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ThursdayMAY 7
Easy Run + Strides
Run: 45 min @ 6:35 min / km
Repeat 7x:
Run: 20 sec @ 5:15 min / km
22 sec cool jog
7.3 km50:08
tipFridayMAY 8
Rest / recovery
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SaturdayMAY 9
Long Run
8 min WU @ 6:40 min / km
Run: 113 min @ 6:25 min / km
18.8 km2:01:00
tipMondayMAY 4
Rest / recovery
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TuesdayMAY 5
Interval Training
8 min WU @ 6:40 min / km
Repeat 9x:
4 min @ 5:30 min / km
2 min recovery @ 7:10 min / km
5 min CD @ 6:40 min / km
11.0 km1:07:00
tipWednesdayMAY 6
Rest / recovery
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ThursdayMAY 7
Easy Run + Strides
Run: 45 min @ 6:35 min / km
Repeat 7x:
Run: 20 sec @ 5:15 min / km
22 sec cool jog
7.3 km50:08
tipFridayMAY 8
Rest / recovery
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SaturdayMAY 9
Long Run
8 min WU @ 6:40 min / km
Run: 113 min @ 6:25 min / km
18.8 km2:01:00
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