Lunch Run

Morning Walk

Pyramid Intervals with Runna ✅

Morning Golf

Lunch Walk

1.6km warm up at a conversational pace (no faster than 4:40/km), 90s walking rest

200m at 2:55/km, 60s walking rest
400m at 3:00/km, 90s walking rest
800m at 3:15/km, 90s walking rest
1.2km at 3:25/km, 120s walking rest
1.6km at 3:30/km, 120s walking rest
1.2km at 3:25/km, 120s walking rest
800m at 3:15/km, 90s walking rest
400m at 3:00/km, 90s walking rest
200m at 2:55/km, 60s walking rest

1.6km cool down at a conversational pace (or slower!)

ATW Mallory Park Winter Runs Plan (Week 17/18)

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Rhys Bastable

Pyramid Intervals with Runna ✅

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Lunch Run

Morning Walk

Pyramid Intervals with Runna ✅

Morning Golf

Lunch Walk

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