A School

Day KMs Training Details
Mon Rest
Tues 13 20mins easy, 10 x 200m hill sprints with slow recovery jog down between reps, 20mins easy
Wed 10 Easy at 4:45-5:15p/km
Thu 14 20mins easy, 30mins at 4:10-4:20p/km, 20mins easy
Fri 8 Recovery run at 5:15-5:30p/km
Sat 12 Easy at 4:45-5:15p/km
Sun 18-20 Easy at 4:45-5:15p/km

 

B School

Day KMs Training Details
Mon Rest
Tues 11 20mins easy, 7 x 200m hill sprints with slow recovery jog down between reps, 20mins easy
Wed 9 Easy at 5:30-6:15p/km
Thu 11 20mins easy, 25mins at 4:30-4:40p/km, 20mins easy
Fri 8 Recovery run at 6:00-6:30p/km
Sat 12 Easy at 5:30-6:15p/km
Sun 18-20 Easy at 5:30-6:15p/km

C School

Day KMs Training Details
Mon Rest
Tues 9 Easy at 6:30-7:30p/km
Wed