train easier but race faster!
Weekly activites
Monday is a rest day, Tuesday is a tempo day, Wednesday is an easy run, Thursday is an Interval day, Friday is a recovery run, Saturday & Sunday are long run days. REPEAT
![](https://teamrbkuching.com/wp-content/uploads/2021/01/raven-icon-rife-free9.gif)
Monday
A total rest day.
![](https://teamrbkuching.com/wp-content/uploads/2021/01/raven-icon-rife-free0.gif)
Tuesday
A tempo run day (2-3km warm up, 5-7km tempo run, 1-2km recovery run)
![](https://teamrbkuching.com/wp-content/uploads/2021/01/raven-icon-rife-free2.gif)
Wednesday
An easy run 7-10km
![](https://teamrbkuching.com/wp-content/uploads/2021/01/raven-icon-rife-free13.gif)
Thursday
Farklet /Interval run (2-3km warm up, 400m x10 or 600km x8 OR 750m x8, 1-2km recovery run)
![](https://teamrbkuching.com/wp-content/uploads/2021/01/raven-icon-rife-free4.gif)
Friday
A recovery run for 5-7km
![](https://teamrbkuching.com/wp-content/uploads/2021/01/raven-icon-rife-free10.gif)
Saturday & Sunday
Long Slow Distance Run for 10km
Low Heart Rate Run for 15-21km
REPEAT