Monday (02/01/2012)

AM: 40' easy
PM:

Technique Session (Strength, mobility & flexibility)

Lilac Hill - Hip & trunk stability, technique drills, strides

Tuesday (03/01/2012)

AM: 40' easy
PM:

Interval Session (VO2 max)

Option 1 - Lilac Hill - 8 x 2.5 laps (5km Pace) on 4:30 cycle
Option 2 - McGilivray Oval - 8 x 1km (5km Pace) on 4:30 cycle

Wednesday (04/01/2012)

AM or PM: 75-90 mins easy

Thursday (05/01/2012)

AM: 40' Easy
PM:

Threshold Session (Lactate Threshold)

Lilac Hill - 3 x (8' (10km pace)/2' (Marathon pace))

Friday (06/01/2012)

AM: 60' Easy
PM: 30' Easy

Saturday (07/01/2012)

AM: 40' easy
PM:

Fartlek Session (Aerobic Capacity/Rhythm)

Liliac Hill - Mona Fartlek or Gerschler Fartlek

Sunday (08/01/2012)

AM: 90-120 mins @ Helena Valley