12week Marathon prep, Week 10

Short Interval (SI)
3 – 6 x 1000m, recover 2:30 or until form/pace deteriorates

Long Interval (LI)
2 – 4 x 2M. recover 4:00 between efforts

Tempo / Time Trail ( T / TT)
T – 4M at 85% of last weeks pace

Aerobic Effort (AE)
Relay 6M
1/2 Marathon 9M
Marathon 14M