Drills, 15 min warm up, 6×100 strides.
3 X 2 miles @ MP – 10-15 seconds a mile. 3-4 minute rest between intervals 600-800m jog
Key is to keep these as smooth and effortless as possible. Marathons are all about smooth even effortless pace.
3-5X1000 @ 10k Pace (200 Jog recovery 2 min)
600 rest then
3-5X400 @ 5k Pace – 3k pace (200 Jog recovery 2 min)
run 2 seconds faster each 400