Tuesday
12 by 2 mins at 5 km effort
Thursday
10 by 400m with 100m jog
Marathon training
Down week with 1/2 marathon
If not doing bohermeen , then a paced long run at the weekend
Tues
2 km at marathon effort 2 min rec
12 by 2 mins /4 by 3 by 2mins
2kin efforts 1/2marathon/10km/5km
Recovery 20 sec/40sec/60sec repeat 3 more times
2km at marathon effort
Thurs
4 by 400m light abc relaxed with 100m jog rec
Fri/sat off or 25 min jog
Sunday bohermeen 1/2
If not racing Tuesday and Thursday as above but the weekend 60 mins easy and 15 km at marathon effort.
In between runs 40 mins
Fri/sat off or jog 25 mins
.
like us 
