Mondays
Rest from Running, stretch and foam roll for 30 Minutes. follow link below for stretching program
Tuesdays
Easy 10km
Wednesdays
Midweek Long run 15km - 21km
Thursdays
Power hour ( Run for 1 hour out of your comfort Zone and always target to beat your time)
Friday
Strength training and stretching
Saturdays
LSD - 4 hours on the road or 30km long run
Sunday recovery runs. ( Between 15km - 25km)
NB: For specific meeting days, please for Madoko Training Camp on facebook.
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