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Week 11

Training 1
30min warming up +
15min stretching +
4 x 3km at high speed each followed by 2min at low speed +
15min at low speed
Training 2
1h20min at marathon speed
Training 3
30min warming up +
15min stretching +
20 sprints of 30sec each followed by 30sec walking +
30min at low speed or walking
Training 4
30min warming up +
15min stretching +
5min at high speed followed by 1min30 at low speed. Then repeat with:
8min/1min30 then 11min/1min30
then 14min/1min30 then 11min/1min30
then 8min/1min30 then 5min/1min30
+
30min at low speed or walking
Training 5
50min at marathon speed

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