Sofa 2 Surf Training Plan Weeks 9 – 12

Sofa 2 Surf Training Plan Weeks 9 – 12

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Sofa 2 Surf Training Plan Weeks 9 – 12

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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