Tuesday
1500m loop warm up, drills and strides
6km tempo,
6by 100m fast strides after
1500 loop jog cool down
Thursday
10mins jog warm up, drills and strides
2 by 1km, 2min rec
3 by 800m 2min rec
4 by 400m 1min rec
10min jog cool down
Marathon Group
Tuesday
1500m loop warm up and strides
1500m loop at 1/2marathon pace
12 by 2mins at 10km pace effort with 1min jog recovery
1500m loop at 1/2 marathon pace
Thursday
10min warm up, drills and strides
10 by 200m with 100m jog recovery, relaxed turn over session, freshen legs up before race on Saturday
10min jog cool down
Mon/Wed/Fri
easy 35 mins
Saturday
RACE- Half Marathon, Phoenix Park
10min jog warm up and 4/5 strides
10min jog cool down
Sunday
Recovery run 60/90 mins (depends on how you are feeling after the race)
If you are not racing the half marathon do 2.15, first 60mins easy, second 60mins at half marathon effort, & last 15mins easy
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