10k Program - Week 4

Week 4

Monday        Tuesday      Wednesday      Thursday         Friday          Saturday        Sunday
Run 40 min.  CT 30 min. Run 30 min.      Walk easy     Run 45 min.   Run 45 min.     REST
normal pace                     race pace           30 min.      normal pace     slow pace
(avg 140bpm)                (avg 160bpm)                       (avg 140bpm) (avg 130bpm)