Snoots Laps

12th November
Mon 45 mins (minimum) continuous run
Tue Rest
Wed 5 min. warm-up run; 2 min walk; 10 x (2 min effort/2 min walk)
Thu Run of your choice
Fri Rest
Sat Parkrun or Threshold run of at least 5km
Sun Rest

Week starting 19th November
Mon 45 mins (minimum) continuous run
Tue Rest
Wed 10 min. warm-up run; 2 min walk; 18 x (30sec effort/90sec walk)
Thu Run of your choice
Fri Rest
Sat Parkrun or Threshold run of at least 5km
Sun Rest

Week starting 26th November
Mon 45 mins (minimum) continuous run
Tue Rest
Wed 5 min. warm-up run; 2 min walk; 4 x (6 min effort/4 min walk)
Thu Run of your choice
Fri Rest
Sat Parkrun or Threshold run of at least 5km
Sun Rest
Week starting 3rd December
Mon 45 mins (minimum) continuous run
Tue Rest
Wed 5 min. warm-up run; 2 min walk; 14 x (1 min effort/2 min walk)
Thu Run of your choice
Fri Rest
Sat Parkrun or Threshold run of at least 5km
Sun Rest

Week starting 10th December
Mon 45 mins (minimum) continuous run
Tue Rest
Wed 10 min. warm-up run; 2 min walk; 18 x (30sec effort/90sec walk)
Thu Run of your choice
Fri Rest
Sat Parkrun or Threshold run of at least 5km
Sun Rest