Week 6 - August 5th – August 11th (13 Weeks)

Week 6 - August 5^th – August 11th (13 Weeks)

This week includes the Horseshoe 10km so may be fewer miles to be rested for this.

Also try and get the Yassoos in as this is a good session

Sun 05/08/12 (LR/M pace) Long Run 16-18Miles

Mileage is never an issue its pace that will hurt you so keep this pace for run in lower ranges after yesterday’s session
Mon 06/08/12 (R) – 6-8 Mi Rec Keep pace Slow and in range (8:05-8:47)

        Tues 07/08/12 (E) – Yassoos 800 x 8 / 3 minutes and 3 Minutes Active Recovery

                                    Keep pace as close to 3 minutes as possible NO QUICKER.

                                    Keep an eye on the splits at 200metres.

                                    Boost aerobic capacity and build speed.

Wed 08/08/2012 (E) – 7-9 Mi Easy

Thurs 09/08/12 (E) – 6 Miles or off with race tomorrow

Fri 10/08/12 – Horseshoe 10km

Sat 04/08/12 (E) – 7 Miles easy