TRAIN­ING DIARY

Enniscorthy Guardian - - NEWS - 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.

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