Peter sent on the plan today – that is the fastest delivery of a plan ever!

I’m scheduled to do a 45 min easy run tonight, but I’m going to run with the club instead.

> —–Original Message—–
> From: Peter Maher [mailto:peter@arete.ie]
> Sent: 08 July 2014 17:12
> To: Nolan, Keith
> Subject: July Training.
>
> Hi Keith
> Here is the training for the month of July.
> Tuesday today. 45 minutes slow easy run.
> Wednesday 30 minutes slow run +6 strides at the end to shake things up.
> Thursday 30 minutes relaxed easy run on grass.
> Friday 10 minutes warm-up 20 minutes tempo 10 minutes cooldown The tempo pace should be run at 7:20/730 pace per mile.
> Saturday easy 45 minutes slow run on grass.
> Sunday 60 minutes relaxed run.
> Monday rest day but do have a hot bath and big stretch.
> Tuesday 10 minutes warm-up 20 minutes tempo 10 minutes cooldown, Compare the percentage of effort and intensity relevant to last week.
> Tuesday 15 minutes relaxed wrong +4 strides.
> Wednesday 5K Marina race.
> Thursday 45 minutes slow easy run to recover from race Friday 10 minutes warm-up 4 x 1 mile at seven minutes per mile Three minutes 30 seconds recovery jog between each rep 10 minutes cooldown.
> Saturday 45/60 minutes easy one on grass.
> Sunday 90 minutes slow run.
>
> Let’s see how you get on here how you have absorbed and adapted to the new training.
> Any questions don’t hesitate to contact me Yours in sport Peter