Now that you have your pace sorted out and you KNOW you can run the long haul π we will change to building some strength and speed with a power training mid week.
Monday: REST DAY
Tuesday: 50 mins easy run
Wednesday: REST DAY
Thursday: Do this when you run with us on the SMC Social Run, you WILL need to start at 4.45pm though to get finished before dark! (check our Facebook page)
- 10 mins easy run
- (2 min fast run 2 min v.easy run) x 8
- 10 mins easy run
Friday: REST DAY
Saturday: 90 mins easy run
Sunday: REST DAY
Hydrate, hydrate, hydrate
Remember you should not be running this kind of time in our Suva Fiji heat without taking on water and/or sugar along the way⦠Get your body used drinking and eating before, during and after a run.