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Run training 24-30th September

Home Forums Announcements Run training 24-30th September

This topic contains 0 replies, has 1 voice, and was last updated by  maria 2 months, 2 weeks ago.

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  • #13809

    maria
    Participant

    Tuesday
    2 by 3km tempo. Rec 2 mins. 4 by 100m fast strides after
    Thursday
    3by 1km at 5km pace, 2min rec
    2 by 400m fast 1 min rec
    Marathon group
    Mon-50 mins
    Tuesday
    If you raced the half marathon -30 mins easy followed by
    10 by 1 min fast 1 min easy
    Get the leg turnover again
    If you did not race
    -4 by 3km at marathon pace with 90 sec rec
    Wed-easy 50 mins
    Thursday
    3sets of 3 by 1km (marathon/half/10km pace)
    Recovery 1min/90sec/2mins

    Fri/sat off/30 mins jog
    Long run
    30km -1-15km easy, 15-25km at marathon pace,25-30km easy

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