TRAINING DIARY WITH KEVIN MURPHY

WEEK 10 Monday: Full rest – only stretch and foam roll.

Tuesday: 45-minute run with some mixing up of different pace work during the run. Wednesday: Gym session

Thursday: 40 min relaxed running with five 20-second strides with twominute walk recovery in between. Friday: Rest, as on Monday. Saturday: 40-minute run over hilly route – try to attack some of the hills and keep running off them.

Sunday: 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 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.