WEEK 14
Your endurance has improved greatly over these past 13 weeks. This week you will put it to the test with your longest run on Saturday. Remember that nothing is to change with how you run the 19km. Take it easy and run at a conversation pace.
MONDAYStart with a brisk 5 minute warm up walk. Then run for a total of 9km. Finish up with a 5 minute cool down walk.
TUESDAYREST DAY
WEDNESDAYStart with a brisk 5 minute warm up walk. Then run for a total of 11km. Finish up with a 5 minute cool down walk.
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THURSDAYREST DAY
FRIDAYStart with a brisk 5 minute warm up walk. Then run for a total of 9km. Finish up with a 5 minute cool down walk.
SATURDAYStart with a brisk 5 minute warm up walk. Then run for a total of 19km. Finish up with a 5 minute cool down walk.
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SUNDAYREST DAY
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