RUNNING

Run #1

2-3km warm up run
5-10mins skipping and/or drills

7 rounds:
5mins at threshold
60s rest

10mins cool down run or bike

Run #2

70-90min long run
*easy to moderate pace. Try to get some elevation. Record average pace, ascent, and average heart rate for future reference. 

Run #3

2-3km warm up

7x
2:15mins hard incline at 6-8%
3mins easy flat

2-3km cool down

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Running #4

40-60min easy run
*the purpose of this run is for both active recovery while building running economy and durability so keep the heart rate low and take it easy