Week 1 12 Feb 2024 |
5km
Easy
|
6km incl 2km easy as warmup , then |
Rest |
7km
2k easy as warmup , then 12x 1min
|
5km
Easy
|
9km easy on hilly course . Remember there |
Rest |
32km |
15 min at hard |
30 sec at hard |
are some significant |
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effort . 2k easy as |
uncomfortable |
hills in the race |
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warmdown |
effort . Must be “ out |
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of breath ”. Jog 1 min |
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30 sec between |
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each . Finish with |
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easy warmdown |
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of 2km |
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Week 2 19 Feb 2024 |
6km
Easy
|
6km incl 2k easy as warmup , then 3x 1 |
Rest |
7km incl 2km easy as warmup , then |
6km
Easy
|
10km easy on hilly course . Remember there |
Rest |
35km |
min hill ( see notes ); |
20 min at hard |
are some significant |
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rest of run at easy |
effort . 2k easy as |
hills in the race |
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pace |
warmdown |
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Week 3 26 Feb 2024 |
6km
Easy
|
6km
2k easy as warmup , then 6x 3 min at
|
Rest |
7km incl 2k easy as warmup , then 4x 1 |
6km
Easy
|
10km easy on hilly course . Remember there |
Rest |
35km |
hard uncomfortable |
min hill ( see notes ); |
are some significant |
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effort . Must be “ out |
rest of run at easy |
hills in the race |
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of breath ”. Jog 3 |
pace |
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min between each . |
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Finish with easy |
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warmdown of 2km |
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Week 4 4 Mar 2024 |
Rest |
5km
Easy
|
Rest |
6km
2k easy as warmup , then 6x 3 min at
|
5km
Easy
|
11km easy on hilly course . Remember there |
Rest |
27km |
hard uncomfortable |
are some significant |
|||||||
effort . Must be “ out |
hills in the race |
|||||||
of breath ”. Jog 3 |
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min between each . |
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Finish with easy |
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warmdown of 2km |