3 by 1500m recovery, each one increasingly faster, tempo, 10km, 5km, recovery 1min, and then 2 mins
3 sets of 800m, 400m, with 1min recovery between reps, 3mins between sets
4 by 400m at 3km effort, 1 min rec,
9km, 3km at marathon pace/6km at half marathon pace
4 by 400m at 3km effort, 1 min rec
10 by 800m with 1min rec, 10km effort
Sunday Long run – 30km, specifics of workout will vary on what you are aiming for…the groups will be done as 4.30plus/ 4-4.30/ 3.45-4/3.30-45/ 3.15-3.30/3-3.15/sub 3
Phoenix Park – 8.15am meet at the Polo grounds, with a 8.30am run start
Sunday 16th September – Long run workout (All Welcome, friends anyone you know who would like to join in)
8.15am Meet at the Polo grounds
8.30 run begins
60mins easy running, meet back at the Polo grounds,
10 by 1mile or 1500m depending on whether you think in miles or kms. the loop is exactly 1 mile and I will have cones at the 1500m and 1600m marks. 400m steady/float recovery run
Aiming for 5-10seconds faster than your marathon goal pace/ give or take a bit, I want people to try and work in groups to make it more enjoyable and easier to work hard when the legs are tired.
After an easy 20/30mins cool down. The aim is to have at least 3 hours of running in your legs and 10miles of slightly faster than your marathon pace in there.
Bring your drinks and gels and some sunshine….