Wednesday: 30/30 session (20 min warmup and 20 cooldown at base pace). Dynamic warmups
Location: Irishtown Stadium at 17:30. Will do Circuits after
Friday: 10x30 sec structured fartleks with 1:30 recovery. 36 min base run around it
Location: Leopardstown Race Course 11:00
Saturday: 32 minutes at marathon-pace with 10 min base pace warmup/5 base pace cooldown
Location: Marlay Park 12:00
Sunday: 50 minute hill run at base pace (Annacurra Recce).
Location: Aughrim, Wicklow, 10:00 (Mick Hanney and friends will showcase route)
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