WITH KEVIN MURPHY

here we go.

Full rest.

10 min easy warm up then 6 x 1 min at strong pace with a stopped 2 min recovery. 10 min warm down.

Monday: Tuesday: Wednesday:

recovery jog.

50 min relaxed run.

Thursday:

30 min easy 10 min warm up. Then 10 x 30 seconds strides with 90 sec stopped recovery.

Rest.

60 min with the last 10 min a little faster.

At this stage you should be focusing on hydration before and during the runs. Also start picking

Friday: Saturday: Sunday:

out the gear you’re going to wear on race day as its important to be sure that your socks and clothing won’t give you any problems on the day.

Part from all of these issues you should now be confident that you will be able to complete your mission on the day.

Pre heat oven to 180 or gas mark 4, line a loaf tin with baking parchment. Mix the psyllium husk powder and water in a bowl and set aside for 5 minutes until it develops a thick gel-like consistency. Put all the other ingredients into a bowl or food processor and mix or blend until all the nuts are chopped and the mix is even texture, then add to the psyllium and mix altogether. Put the mixture into the loaf tin and bake for 45 mins, then take out and remove from the tin and turn upside down and put back into tin and bake for a further 45 mins. Martina O’ Sullivan

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