SUB 1:30 WEEK ONE WEEK TWO WEEK THREE WEEK FOUR WEEK FIVE WEEK SIX WEEK SEVEN Jul 13 (Sat) Hills – run 8 repetitions of at least 30 seconds. 10 mins jog before and after session Jul 20 (Sat) Fartlek – run 30 mins of mixed pace Jul 27 (Sat) 30

Pace ChartSUB 1:30WEEK ONEWEEK TWOWEEK THREEWEEK FOURWEEK FIVEWEEK SIXWEEK SEVENWEEK EIGHTWEEK NINEWEEK 10Jul 13 (Sat) 40 mins easyJul 20 (Sat) Fartlek – run 40 mins of mixed paceJul 27 (Sat) Hills – run 10 repetitions of at least 30 seconds. 10 mins jog

Pace ChartSUB 1:45WEEK ONEWEEK TWOWEEK THREEWEEK FOURWEEK FIVEWEEK SIXWEEK SEVENWEEK EIGHTWEEK NINEWEEK 10Jul 13 (Sat) 30 mins easyJul 20 (Sat) Fartlek – run 30 mins of mixed paceJul 27 (Sat) Hills – run 8 repetitions of at least 30 seconds. 10 mins jog