Sergio's Training Plan

Wednesday 15 Apr

[Run + Gym] 40min Recovery Run and Gym. Very light effort, conversational pace.

Thursday 16 Apr

[Tempo + Gym] 25min Tempo Run and Gym. Sustain a challenging controlled pace.

Friday 17 Apr

[Rest] Rest Day. Total recovery to prevent burnout and injury.

Saturday 18 Apr

[Long Run] 8km Long Run. Build 10k endurance at comfortable speed.

Sunday 19 Apr

[Rest] Rest or Light Walk. Low impact activity for mental clarity.

Monday 20 Apr

[Run + Gym] 35m Easy Run + Gym. Maintain steady, low effort pace.

Tuesday 21 Apr

[Intervals + Gym] 8x400m Intervals + Gym. 90s rest. Focus on speed.

Wednesday 22 Apr

[Run + Gym] 45m Recovery Run + Gym. Slow and conversational pace.

Thursday 23 Apr

[Tempo + Gym] 30m Tempo Run + Gym. Hard but sustainable effort.

Friday 24 Apr

[Rest] Rest Day. Full recovery for body and mind.

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