-marathon race pace. Sample session: 1.5 miles at 60%, then 15-20 mins at exactly 85%, then 1.5 miles at 60%.85-90% Approx 5K-10K pace. Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep. 95% Peak heart rate at 400m rep
), jog back (1) 4Tuesday: Jog out (1), 12 x 400m with 100m jog recoveries (24), jog back (1) 26Wednesday: Jog out (1), 4 laps steady (4), jog back (1) 6Thursday: Jog out (1), 10 x hill reps and recoveries (20), jog back (1) 22 Friday: Rest 0Saturday: Jog
