WITH KEVIN MURPHY

Wednesday: Thursday:

Gym session

40 min relaxed running with five 20-second strides with twominute walk recovery in between. Rest, as on Monday. 40-minute run over hilly

Friday: Saturday:

route – try to attack some of the hills and keep running off them.

A one-hour 30-minute relaxed run. Try to pick up the tempo a little for the last 10 min.

The above is for the next two

Sunday:

weeks. These are your peak weeks and you’ll be glad to know we wind down for the weeks before the race. Remember to hydrate well during the long runs and keep working with the physios and nutritionists.