Tuesday
2 by 3km tempo with 3min recovery jog
Thursday
5-7 by 1km at 10km pace with 200m rec
Marathon Group
Tuesday
Those that raced the 10miler on Saturday to just run for an hour plus strides after and wait till Thursday for a session
otherwise if you did not race
Session – 2 by 20min tempo run with 8 by 100m strides after
Thursday
please meet at 7.30pm to be out running at 7.40pm for a 35min run out along Sandymount Strand.
Session starts at 8.20pm sharp. 7 by 1km at 10km pace with a 200m jog rec
other days include
30min easy run
50min easy with 6 by 30 sec surges along the way
– long run 2 hours easy
.
like us 
