Run training 12th-18th August

[maria]

Tuesday 2 by 3 km at 10 km effort. 2.30 recovery. 1 by 1500 m at 5 km.
Thursday 10 by 400 m at 5 km effort. 90 sec rec

Marathon group.
Tuesday 10 by 1 km alternating 5km/10km/1/2 marathon pace. With 90 sec rec. finishing at 5 km effort( number 10)
Thursday 35 mins easy plus 8 by 80 m strides( if racing Saturday) or
20 by 400 m at 10 mile pace. 60 sec recovery
Saturday. Frank Duffy 10 mile road race
Sunday 80 mins recovery run

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