Week 13 - September 16th – September 22nd (06 Weeks)

Week 13 - September 16th – September 22nd (06 Weeks)

Sun 16th/08/12 (R) - Recovery jog 5 miles, Very slow

After Athlone ½ Marathon

Mon 17/09/12 (R) – 8-10 Mi Rec Keep pace Slow and in range (8:05-8:47)

Tues 18/09/12  – Yassoo 800’s/Hills.

Something different, we will add in some slight hills on grass after each 800.

WU 2Mi easy running and Stretch

800metres in 3 min – Jog 3 mins to rugby pitch (back pitch In IT)/Stride up hill

and down.

Going up keep a good high Knee lift and on the return down just open up and stride down, this will allow good leg turn over. Do this hill 3- 4 times.

Jog back to track 3 mins and repeat 800 on track then jog 3 min and back to hills.

After 4 take a 5 min rest on track

2 Mi Cool Down.

Wed 19/09/2012 – 10- Mile Easy err.

Thurs 20/09/12 (I) – 4-6 1km 3:46 – 3:52 with 3 min Jog Rec

This is not about speed it’s about duration of the repeats so do not try and hit the low times. Anything within the range 3:46 – 3:52 is optimal pace.

Fri 21/09/12 – 60- 70 Minutes easy

Sat 22/09/12 – 40-50 easy Recovery Jog