Training – Week Beginning 22 April


Sunday 28th April 2013

Two very good sessions and a rest day. Very sore on Sunday after doing some fast reps in spikes the previous day.

Monday: 10km steady 39 mins, 4km easy (14)

Tuesday: 3 sets of 800 (200) 800 (400) 400 (100) 400 (200): 2:23,2:22,69,66 / 2:24,2:23,68,66 / 2:22,2:23,68,65. mile barefoot after. Good session. (22)

Wednesday: Bike ride, no run (0)

Thursday: 12km easy, sore (12)

Friday: 16km easy of which 3k barefoot on track (16)

Saturday: AM 2x1k off 600 in spikes, 6km tempo: 2:55,2:54,20:17 / PM 5km easy (24)

Sunday: 23km easy (23)

Week total: 111km

Training Summaries |


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