Tuesday
1500m loop jog warm up, drills and strides
4 by 1500m, each lap getting 10/15 secs faster, with 1 min extra recovery, starting with 1 min rec for first lap
1500m loop cool down
Thursday
10 min jog warm up , drills and strides
1600,1200,800,400… 5km effort all with 3 min recovery
10 min cool down
Marathon group
Tuesday
Warm up 1500m loop and strides
6km at half marathon pace, 3 min jog rec
4.5km at 10km pace 3 min jog rec
1500m at 5km pace
Cool down 1500m loop
Ps Hill session next week
Thursday
10 min jog warm up , drills and strides
2km at marathon pace,
7 by 800m, 1,4&7 are half marathon pace, 2,&5 are 10km pace, 3&6 5km pace. 1 min rec between reps
2km at marathon pace
10 min jog cool down
Day 3
60 mins easy with 8 by 80m strides after
Long run
3hours 20 mins
Bonus day
40 mins easy recovery run
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