Tuesday
2 sets of 1500m tempo with 1 min rec, 3km at 10km effort 2.30 rec
Thursday
6 by 800m
Marathon group
Tuesday
2 sets of 1500m at marathon pace 1 min rec, 3km at half marathon pace, 2.30min rec
Thursday
6 by 800m
Day 3
Easy 40 mins
Long run
Easy 60 mins
Bonus day
Easy 30 mins