Week 9 - August 26th – September 1st (10 Weeks)

Let’s see how the body reacts to the warriors run as it could be 2-3 days before legs show any soreness or fatigue. Schedule will be based on feeling good but do not strictly stick to it and if need to, take an easy week.

If you can try and get 15- 20 minutes walking in sea water to aid recovery of legs during the week. Rosses point best spot. Seaweed baths later in week no harm either. Keep well hydrated all week. Recovery and good sleep essential.

From here on in its marathon specific all the way so base period over.

Sun 26th/08/12 (R) - Recovery jog 5 miles, Very slow

Mon 27/08/12 (R) – 6-8 Mi Rec Keep pace Slow and in range (8:05-8:47)

        Tues 28/08/12 (E) – 5 Mi Easy. Again slow even if feeling good this is only 3 days since

Warriors so no need to push it.

Wed 29/08/2012 – 10-12 Mini Long Run. Easy err the side of caution and keep at low

                                End of mileage if feeling anyway leg heavy or tired

Thurs 30/08/12 (E) – 5- 6 Miles or off.

Fri 31/08/12 – 60- 70 Minutes Mi EASY /12 -15 x 30 sec @ 5km pace

Sat 01/09/12 – 50minutes Easy run