Rickdawg Mara week 3
MarathonHard1 week
just base building
Schedule
Week 1
Mon
Rest
Tue
Intervals
6 x 1600m
3 minute recoveries
Wed
Easy
60 min
Easy hour run aim for 4:45/km pace
Thu
Tempo
5 miles
5 mile tempo aim for 6:20 mile pace
Fri
Rest
Sat
Hills
7 miles
Hill sprints - short, sharp x 10 with jog recoveries down
Sun
Long
15 miles
15 miles at 4:30 per km pace