Up till my knee injury I had been training religiously 4 times a week and a break down is as follows:-
Sunday: Long run (20km-25km)
Monday: Easy treadmill 20mins jog
Tuesday: Rest
Wednesday: Interval training 8 sets of max speed 400m with 1.5minutes rest in between.
Thursday: 10km tempo run
Friday: Rest
Saturday: Rest
And the above repeats, I must say it is quite demanding to fit everything around my schedule so I usually wake up before work to do my training! Its demanding but when you start to see results its great! Happy running!
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