Tuesday
2 by 400m, 1min rec, 1500 at 5km pace,2min rec, 2by 400,1mins rec, 1500m, 5km effort, 2min rec 2by 400, 1min recc
Thursday
2km,at 10km pace, 2mins rec, 1km,at 5km pace, 2mins rec, 2 by 400m hard, 1min rec
Dublin Marathon Group
Monday – easy recovery jog 30-40mins
Tuesday
If you did the long run session on Sunday
3km easy
Fartlek session – 12 by 2mins pick up, with 1 min jog recovery.
3km cool down
If you just did a long run on Sunday
8 by 1500m with 90 sec recovery at half marathon pace
Wed – 50mins easy
Thursday
If racing the half marathon on Saturday
40mins easy followed by 4 by 200m cruise/200m jog
2 by 150m cruise/ 250jog
If not racing 4 sets of 2km at marathon pace,1min rec, 1km at 10km pace,2.30 rec
Fri- off or easy 30mins
Saturday 1/2 Marathon Race
Sunday – Recovery 80mins
or if no race – 30km easy
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