I’ve split the middle run into two in case you wanted to do a few runs whilst away. The speed session I have kept basic. Pace should be no quicker than 10k pace. It means we can do more volume at a slightly lower intensity. The short recoveries are designed to keep your heart rate in a specific place and get maximum benefit from the session. Sunday is the first real marathon session in the block to dial in goal pace, although if it’s roasting you might find you’re a little off pace, which is fine. Any questions just ask. Have a great time away Karl.

Coach Simon🍊