City to Surf Training – Week 3-4

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City to Surf Training – Week 3-4

Week 3

Short

5km Run

Interval

3 x 1000m, rest 3mins

6 x 100m every 1min

Long

8km Run

 

Week 4 (de-load)

Short

3-4km Run (20min cap)

Interval

8 x 30sec Hill Sprint, slow easy jog for 1:30

Long

5km Run (slow easy pace)

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