Susi is a Four Lettered Word

MONDAY
B: 120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.

S: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
cd: 500

TUESDAY
R: 60 minutes with strides every 10 minutes. Finish run then add 5 more
20second strides back to back before stretching. Remember, strides should
be easy speed effort. Stop if your legs are feeling exhausted.

B: 90 minues easy spinning of RPE 3.

WEDNESDAY
R: 60 minute recovery…RPE 3-5.

THURSDAY
R: very easy run today, constant at RPE 2-3

FRIDAY
S: long day
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last

SATURDAY
TBD

SUNDAY
TBD