Workouts

Dad

Monday: Off

Tuesday: 4 easy

Wednesday: 5 x 2:00 on Mac Woods Hill. Run all the way down to starting point in between sections. 10 minute warm up and cool down.

Thursday: 4 easy

Friday: 3 easy + 10 minutes at 5k race pace + 5 minute cool down

Saturday: 3-4 easy

Sunday: 6.5 miles easy

Monday: off

Tuesday: 1 mile warm up, 2 x 12 minutes at 5k race pace + 1 x 3:00 at 5k race pace + 1 mile cool down. 1 minute standing rest + 2:00 jogging rest in between intervals. No rest between first warm up and first interval.

Wednesday: 4 easy

Thursday: 3 easy + strides

Friday: 2 easy

Saturday: Pirates' Regatta 5k

Sunday: 6.5 miles easy