WEEK 10
Runners:
Day One: 60 minute steady paced run.
Day Two: 30 minute easy paced run.
Day Three: 20 X 60 seconds with 60 seconds slow jog recovery.
Day Four: 45 minutes steady paced run.
Walkers: 4 x 40 minute walks on alternating days during the week and an 90 minute walk on the weekend.