Run training 15th-21st jan

[maria]

Tuesday 2 by 10 mins tempo. 2 min rec. 2 by 5 mins at 5 km effort. 90 sec rec.

Thurs 6 by 3 mins at 10 km effort. 90 sec rec

Marathon group
Tues 4 by 10 mins tempo. (10 mile effort) 2 min jog in between.

Thurs 10 by 3 mins with 1 min rec. alternating 10km effort and then tempo effort.

InBetween runs 45-50 mins and 70 min run.

Long run 2 hours 30 mins

[Author]

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