3.5 mi-4.0 mi • 30:00

Easy 30 minute run@ 4:45 min/km

4k tab squaded (25kg bergan) 2k best effort ( 15kg began)

1:00:00

Recovery week zone 2 training

2k warm up 2 x 2k 1k cool down

30:00

Zone two training @4:45 min/km

4.71 mi-5.0 mi • 40:00

40 minute run @ 4:45min/km

7.0 mi-9.0 mi

8 tab to Great hill and back 10kg Bergan