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minutes easy running in between 9 Rest Hills: 1-2-3-3-2-1 min hard uphill/easy run back down to your starting point after each rep Rest or 3

Week Mon Tues Weds Thurs Fri Sat Sun 1 60 mins flat, easy run (can be done on road or trail) H ill reps: 6 x 1 min very hard uphill/3 mins

9 Rest Fartlek: 2 x 4 min hard uphill with an easy jog back down recovery. After both hill reps, do a 20 min undulating trail tempo @ 1.5h race pace (80-90%

your race 8 Rest *4 miles - easy Rest or 3 miles - easy Hill fartlek (25 mins): Using an undulating route, run all uphills at a hard intensity (40-60 minute race pace), and

Week Mon Tues Weds Thurs Fri Sat Sun 1 Rest 5 miles - easy Steady tempo: 20 mins at 3-hour race pace (65-70% effort) Rest or 7 miles

9 Rest 10K - easy Fartlek: 4 x 7.5 minutes hard, with 2.5 minutes easy jog recovery between efforts 8K – easy. This run should be done on

Staveley LT Lewis Bowness 2020 https://www.openstreetmap.org/copyright Staveley LT Run 96.57000000000001 97.13000000000001 96.14 96.32000000000001 97.74000000000001 ...

A good running shoe is one that stands the test of time in a hugely competitive market place. That shoe is the ROCLITE. First launched in 2006, the ROCLITE has come in many guises over the last 10 years and proven a huge success worldwide with runners seeking a versatile shoe that can handle all types of off-road terrain.