Hi guys. I am not doing the time trial now and will explain when I see you. These are the last two weeks. We are having a reduction in volume but keeping a bit of intensity there. Workouts might feel harder than they have in the past but Do not worry, it is totally normal. Only thing is if you are feeling a bit of a niggle or a cold coming on do not do any of the workouts on that day. Please be sensible.
Tuesday
50 mins easy with 8 by 100m strides
Thursday
10 min jog warm up and 3 by 100m strides
2km @marathon pace
2km @half marathon pace
2km @10km pace
1km @5km pace
All with 1 min rec
10 min jog easy
Day 3
30 mins easy
Sunday
75mins with 40mins very easy and 30 mins @ marathon pace, 5mins easy after
Day 5/ Bonus day
Easy 20 mins
Tuesday
1500m warm up jog
1500m @marathon pace, 1 min easy jog
6 by 1 min fast 1 min easy
1500m @marathon pace
Thursday
10 min jog warm up and strides
4 by 400m, light stretch out the legs, 10km pace max, 1 min jog rec
10 min easy jog
Friday
Easy 15/20 min jog
Saturday
If you normally run the day before a marathon or race day
10 min jog/ crawl
Sunday
Race Day
.
like us 
