Day 1. Tuesday- U.C.D. Sports Centre Field
1500m loop warm up and cool down 3 by strides before starting session at 7.15 sharp
3 sets of 10mins @ Half marathon pace 2min recovery jog, 5mins @ 10km pace, 90sec recovery jog, 1min @ 5km pace, 30 sec revcovry
Day 2. Thursday- Ringsend Track
10min warm up and cool down plus drills and strides
4 sets of 5 by 400m, 1min between reps, 3mins between sets.
Day 3. 60mins easy
Day 4. Long run. 15 miles or 24kms easy after 6 by 15second strides, nice and light, jog back recovery
Tuesday U.C.D.
1500m loop warm up and cool down with drills and strides before starting session
3000m @ 10km pace, 2.30min recovery, 1500m loop @ 5km pace, 2min recovery, 500m @3km pace
Thursday Irishtown Track
10min warm up and cool down with drill and strides before starting session
3 sets of 3 by 400m, 1 min between reps and 3mins between sets
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