Sofa 2 Surf Training Plan Weeks 9 - 12
With City2Surf just a few weeks a away here is the final installment of our 12 week Sofa2Surf training plan;
WEEK 9-12 | WEDNESDAY | FRIDAY | SUNDAY | ||||
9 | RED
7km GREEN 9km Mac/Albert BLUE 11km | RED Hill
40min repeat GREEN 45min repeat BLUE 50 min repeat | RED
10km GREEN 12km BLUE 14km | ||||
10 | RED
8km GREEN 10km BLUE 12km | RED INT
1:2 42Min GREEN 1:1 42 min BLUE 2:1 42min | RED
11km GREEN 13km BLUE 15km | ||||
11 | 8 RED
Km 10 GREEN 8km BLUE 12km | RED Hill
40min repeat GREEN 45min repeat BLUE 50 hill repeat | RED
11km GREEN 13km BLUE 15km | ||||
12 | RED
6km GREEN 8km BLUE 10km | RED INT
1:2 30Min GREEN 1:1 30 min BLUE 2:1 30min | Race |