20min,12min,9min / 6x1km

Monday

AM
8km-38:40 (4:46kms) Timbrell Park

PM
Warm Up 4km + Drills/Strides/Strength Centennial Park


Tuesday

AM
Strength

PM
75min-17.74km (4:13kms)

15min easy, 20min fartlek (7x2min/1min) Timbrell Park, 2min easy jog to The Bay, 12min effort, 2min easy, 9min effort, 15min easy

Roughly 3:54s for the fartlek and 3:40s for the efforts.


Wednesday

AM
8km-39:35 (4:57kms) Timbrell Park

PM
21km-96:00 (4:34kms) City to The Bay and Return


Thursday

AM
9km-43:55 (4:57kms) Timbrell Park

PM
6x1km (5min cycle) 3:25 avg Timbrell Park

3:32, 3:30, 3:29, 3:26, 3:19, 3:13