Guns 'n' Roses
06-03-2013, 12:13 PM
for people who aspire to run sub 30 minutes on 10 kilometres. Madness.
Monday am 10 miles steady - pm 5 miles
Tuesday am 6 miles easy - pm 2mile jog 5 x 1 mile (4.40-4.42) 2 mile jog
Wednesday am 5 miles easy - pm 12 miles steady
Thursday am 8 miles steady - pm 2 miles jog 10 x 1 min hill jog down 2 mile jog
Friday am 6 miles easy pm 5 miles easy
Saturday am 3 miles jog 8 x 1km 2.52 (90 secs rec) 3 miles jog, - pm 5 mile easy
Sunday am 16 miles steady
Monday am 10 miles steady - pm 5 miles
Tuesday am 6 miles easy - pm 2mile jog 5 x 1 mile (4.40-4.42) 2 mile jog
Wednesday am 5 miles easy - pm 12 miles steady
Thursday am 8 miles steady - pm 2 miles jog 10 x 1 min hill jog down 2 mile jog
Friday am 6 miles easy pm 5 miles easy
Saturday am 3 miles jog 8 x 1km 2.52 (90 secs rec) 3 miles jog, - pm 5 mile easy
Sunday am 16 miles steady