3km tempo, 2 min rec, 10 by 400m, 1 min rec, 3km tempo
35min run. Meet at 7.30pm
5 by 10mins, alternating paces-marathon,half marathon, 10km, half marathon, 10km. Recovery 1min, 1 min ,2min, 1 min, 2 min
-50mins with 6 by 40 sec surges thrown in along the run
– long run Saturday 2hours 45 mins
Meet at 7.45 at the Polo Grounds in the Phoenix Park. Running at 8pm.