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