Tuesday
1500m warm up, drills and strides
5/6 by 1500m tempo effort with 1 min rec
1500m cool down jog
Thursday
10mins warm up,drills and strides
3 by 2km at 10km pace with 2min rec
4 by 200m after fast, 1min rec
10mins cool down
Marathon Group
Tuesday-UCD
1500m loop to warm up plus strides
3km @marathon pace (2min jog)
6 by 1500m loop @half marathon pace (1min jog rec)
3km @marathon pace
Thursday – Irishtown
20min jog warm up and strides
Mini session today as the main emphasis of the week are Tuesday and some marathon kms in your long run
6 by 300m with 100m jog, relaxed and flowing 300s, feel good session, getting the legs turning over
15min jog cool down
Day 3
50mins relaxed
8 by 100m hill strides
Long Run
2hours 15mins
1 hour easy,10km @marathon pace,remaining time easy
Bonus Day /Day 5
30mins easy
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