Training Couch25K 

Monday 4th and Wednesday 6th Aug

Warm up 2 laps / drills/ stretch

Run 2 laps without stopping / walk 100m (Repeat 4 times)

Cool down 1 lap walking 

Friday or Saturday 8th/9th August

Warm up 2 laps / drills/ stretch

Run 3 laps without stopping – Walk 100m (Repeat 3 Times)

Walk 1 lap

Monday speed session

Warm up 4 laps

Dynamic stretching

8 x 2 mins with 1 min recovery

3 x 60m flying sprints

Cool down 2 laps

Wednesday tempo session

4 x easy laps + dynamic stretches

1 x 20 mins 2 mins recovery 1 x 8 mins

4 x easy laps

Or

Hill of Tara run1 loop =  approx. 2 miles

Do what you can - take it easy, this is a tough run

Long run

Group A

8 miles

(Route to follow)

Group B

18 miles

(Route to follow)