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3km tempo, 1500m at 5km pace, 3km tempo. Recovery 2mins after each.
3 by 1600m, (1200m at 10km pace and the last 400m at 5km pace.) all with 3 min rec.
Marathon group/down week
Tuesday- 1500/2km at marathon pace, 12 by 2 mins (4sets of 3 times 2 mins) paces – half marathon/10km/5km repeat , recovery 20sec/40sec/60 sec
After 1500/2km at marathon pace.
2km at marathon pace
-50 mins easy
-40 mins easy
– race 1/2 marathon.
If not racing long run is 2.30 with 10km at marathon pace after 60 mins
Sorry that 2km on Thursday is at half marathon pace
Could you advise how to calculate tempo pace please?