November 2017
5km for endurance
10 x 1 km repeats = 10km. To build the confidence.
Easy pace 6km. Fast at the end
October 2017
Long run workout. 8km milestone. For endurance and stamina
5km for endurance and stamina
mini fartlek. fast to slow to fast to improve VO2 max
5km for endurance
September 2017
6km for endurance
3 x 1km repeats. Getting used to running long
Sprint repeats. To improve VO2 max
Tempo. Mini Fartlek. Fast/ slow intervals. To improve VO2 max
Hill repeats. To train the body to run hills. Improve VO2max
Mini fartleks. Slow/ fast intervals. Improve the VO2 max
Sakura in Singapore in September
Step up step down repeats. Building strength
First 5km in a long while. Milestone
August 2017
Short walk / run repeats. To begin getting strong
