Run training 14th-20th August

[maria]

Tues 4 by 5 mins at 5 km effort. 2 min rec.
Thurs 10 by 2 mins at 10 km effort with 1 min rec.

Marathon group
6 by 5 mins at 10 km effort with 2 min rec.
Thurs if racing 10 miles ( frank duffy) just a 35 mins easy run plus strides. 6 by 80 m.
If not racing 15 by 2 mins at tempo effort with 1 min rec.
sat 10 miles.
Sun king run if you raced just a recovery 80 mins. If you didn’t race 1hour 50 mins easy
5 th day (extra) 40 mins easy

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