3km tempo,2 min rec 1500m 10km effort,90 sec rec, 3km tempo
3 by 2km 10km effort with 2min jog recovery
4 sets of 3km, 1st at marathon pace,1 min rec, 2nd at 1/2marathon pace, 2mins rec, 3rd at 10km pace, 3min rec, 4th at marathon pace
25 by 400m with 100m jog
easy 30mins/off depending if doing long run Saturday or Sunday
34/35km Long run
Gary is taking a group on Saturday for a long run, meeting 8am at the Main/centre (Phoenix) roundabout in the Phoenix park, run starts at 8.15am sharp. 10km loop, relaxed run, but groups will be made according to pace, starting at 7/7.10mile pace. The aim is to do the loop 4 times, consisting of the Castleknock/Pheonix park part of the Dublin Marathon course. As you might know the drag up to Castleknock Village is closely followed by a sharp decline into the Phoenix Park, where there is a more gradual decline before exiting the park….route will be explained in full on Sunday.