I loved this session (when I was actually a real runner). It served two functions, for going long, marathon, half marathon, 70.3, 0r full IM it is one of the best conditioning sessions you can do, as well as that it is a really good indicator of where you are with your race preparation. Running this session well 2 weeks before your A race is a great indicator of readiness. The session is 3 x 1600m or 3 x 1 mile (in old money), you should be able to hold your 4 mile race pace (evenly) across the 3 intervals.
Session
Easy warm up
Dynamic stretch
Strides
3 x 1600m at 5km/4 mile race pace with 600m easy recovery
Cool down
Usual meeting arrangements, the session is on the UCC Farm (UCC Playing Fields) and starts at 6:30pm. Quite a few people have been arriving a little early and doing a longer warm up> There is some parking on the road outside the entrance to the playing fields but it can be a bit busy at that time of the evening.
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