Session -1500m tempo
3 by 30sec,3 by 45sec, 3 by 60 sec, 3 by 45 sec, 3 by 30 sec hills with jog back down rec
10 by 400m with 100m jog rec.
Anyone racing Raheny 5mile
2 by 300m, 2 by 200m, 2 by 150m
Light flowing turn over efforts.
Pre Spring marathon training
-if racing Raheny 2 by sessions as above with 1 by 50 min run and 1 by 40min run easy, and an optional shake out run 25/30mins on Saturday if you like to run the day before racing
– if not racing Raheny long run of 1.40