Tuesday
Warm up and cool down 1500m loop
2 by 3km tempo with 2 min recovery. Then 1500 at 5km paced effort
Thursday
Warm up and cool down 10 mins.
800m,2 by 400m, 800m, 2 by 400m, 800m
2.30 rec after 800m, 1 min rec after 400m
Marathon Group
Tuesday
Warm up and cool down 1500m loop
60 mins continuous running with 3 reps of
5mins,4 mins,3mins,2mins,1min hard,all with a 1 min easy jog in between. One set is 20 mins
Thursday
Warm up and cool down 10 mins
10 by 800 m with 2.30 recovery. 10 km paced session.
Day 3
60 mins easy plus 8 by 100 m strides, easy jog back recovery
Long run
2 hours 40 mins easy , controlled and relaxed
Bonus Day/ Day 5
40 mins easy
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