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Week 12

Training 1
30min warming up +
15min stretching +
6 x 3km at high speed each followed by 2min at low speed +
15min at low speed
Training 2
35min warming up
+
10K Best Performance
+
20min at low speed
Training 3
1h at marathon speed
Training 4
30min warming up +
15min stretching +
25 sprints of 30sec each followed by 30sec walking +
30min at low speed or walking
Training 5
30min warming up +
15min stretching +
20min at high speed followed by 2min at low speed. Then repeat with:
16min/2min
12min/2min
8min/2min
4min/2min
+
30min at low speed or walking

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