Well done to all who competed in the !0miler. Some Great results.
I hope that a lot of you will be able to race the 1/2marathon on Saturday 20th September in the Pheonix park or Sunday in Charleville. Whichever is handier for you.
The 7th week 15-21st September will be a reduced volume week so that you can get the benefits of the training you have done and have a little freshness in the legs for the half marathon. For those that cannot race it will still be a down week but a long session instead…..
Tuesday
3 by 200m recovery jog back the 100m, (active recovery guys no walking)
4,500m (3laps of the Sports Centre Field) high end of zone 2/moderate zone/threshold pace. Recovery 3mins jog
4,500m again, exact same pace/hr rate. Recovery 3mins jog
2 by 200m recovery jog 100m
Wednesday
70mins very easy/low zone/zone 1
Thursday
Fartlek session
10mins jog
3 times 3mins, 2mins, 1min all with a 1min recovery jog =27mins
10min jog
Friday/Saturday
50mins easy/zone 1
Sunday
Long Run
18miles or 30km zone 1/low zone
but the last 5miles or 8km at zone 2/moderate zone
.
like us 
