Run Training 12-18th August

[maria]

Tuesday
4by 400m , 1 min rec, 1500m,at 5km pace , 3 min rec, 4 by 400m , 1min rec, 1500m at 5km pace
Thursday
2 sets of 1600m at 10km pace, 100m jog rec, 400m at 5km pace. 3 min rec
Marathon Group
Tuesday
Session – 4 by 400m with 1 min rec, 1500m at 5km pace , 3min rec , 4 by 400m, 1 min rec, 1500m at 5 km pace.
Thursday
Session – 4/5 sets 1600m ,1/2marathon pace, 400m at 10km pace both with 100m jog rec

30 min run
50min run with 8 by 45 sec surges along the way

Long run 1 hour 50 mins

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