Tuesday: 30/30 session (20 min warmup and 20 cooldown at base pace). Target: 12min
Dynamic warmups and technical drills (2x20 sec high knees, 2x20sec bounding)
Location: Irishtown Stadium at 17:30.
Friday: 10x30 sec structured fartleks with 1:30 recovery. 60 min base run around it
Location: Marlay Park 12:00 Noon (I'm off work!)
Saturday: 65 minute hill run at base pace (Trooperstown Recce).
Location: Trooperstown Hill, Laragh, Wicklow
Sunday: 38 minutes grass run at marathon-pace with 10 min base pace warmup/5 base pace cooldown
Location: Marlay Park 11:00
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