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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

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

Hit the trails in our range of high performance hiking legwear for women. Our comfortable pants & shorts stretch to allow you full range of movement.

Our range of gym & cross training shorts are made with stretchy, squat-proof fabric that gives you full range of movement without compromising on comfort.

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

Multi-Day Hike Packing Checklist Backpack – 40 -60 litre capacity, with sturdy straps and ideally a hip belt Walking poles – for balance and to take pressure off your joints Food & Drink Water …