3:30 marathon training plan

Running a faster Marathon will have meant you will already have run a Marathon, ideally something close to our 4:30 target time Marathon schedule. So, you can easily download upon purchase. Tue 7M consisting of: 1M jog, then 4 x 1M (at 7:30 min/mile pace), with 400m ( or 3-min) jog recoveries. There is also a nice amount of variety in them. You should be able to utter just a few words at a time. Take a look at our marathon training plans for every type of runner here. The less tension and stress the better you are going to run. It is. Run #4 ER: 4 miles. Break 4:30 in the Marathon 16 Week Training Plan. The new and improved Sub 3-Hour 30-Minutes Marathon Training Plan with specific strength training is designed for runners who want to run inside 3:30 in their next marathon. I create new video content there each week. You should get to the point where this pace feels natural, and you can run close to it by feel. For If youre reading this and are a female runner, a sub 3:30 marathon will qualify you for Boston no matter your age*. Endurance runs. How To Train For a Half Marathon (Article). Easier running, which is essential too, will help you to build your endurance. Stack a tough day and a long day back to back to aid in building increased resilience, Give yourself a rest after a long, tough weekend so you can adequately attack the next weeks runs. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. So, spent 10 to 15 minutes daily visualizing yourself getting across the finish line with that 3:29.59 time on the clock. a mile for every 5 degrees above 60 F on long runs and the race itself. Below are some examples of varied paced long runs I was doing prior to running 2:19:35 for the marathon. The athlete will have a hard time sustaining pace unless he or she is instructed to do so. Slow runs make you used to the longer distance. Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! My guess is great. WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. While most runners are typically training between 20 35 miles per week, youll need to step up your game. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. 6. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. If you have a bold and ambitious race goal like a sub 3 hour marathon youll need bold and ambitious training. Fast link: Marathon in 3 This in our opinion is the optimum length. For this plan, the long run will be one of your two weekly workouts. I talk about this in the Sub 3 Hour Marathon Blueprint course in depth. Everything you need to know about tempo runs, Fartlek, tempo and interval runs - the guide, Kipchoge's 80/20 training strategy explained. You will provide adequate time in order for your body to adapt to the stresses you are placing on it. TEMPO PACE: <7:40/MI. : 16 weeks // 4 months. For these workouts, we will be focusing on half-marathon pace to help improve your speed and running economy. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. 5 RUN TYPES. To beat 5.30 hours for the marathon you have to go under an average pace of 12:35 minutes/miles or 7:49 minutes/km. To run under 5 hours for the marathon you have to average a pace of 11:26 minutes/miles or 7:06 minutes/km. By Runner's World 7 May 2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. This one is designed around the 3:30 goal, which is fairly ambitious so good for runners who have previously booked a sub-4hr marathon and are looking to PR. Pace sustainment is the end of the game when it comes to running a marathon under 3 hours and 30 minutes. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) TEMPO PACE: <7:40/MI. 4 months is sufficient time to prepare properly for any race distance. This plan was designed around an 18-week schedule. Sit water bottles out every 3 miles and practice drinking. Lets talk a little bit about what a sub 3:30 marathon training plan looks like, who its for, and how to get started. 01:00:00. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. Not the right plan for you? You are more than welcome to visit the about page if you would like to know more about me. A good way to get a sense of your personal caloric intake requirements is to use a free app like MyFitnessPal to track your calories & note how you feel. It is. View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley. The focus here is to improve the body's lactate tolerance. So, you want to teach it to use fat as its main fuel source at race pace. All rights reserved. Long run Much like an easy run, this is a long, slow distance run that will build your endurance. If a race is not present on our site that you think should be please contact us. If your marathon has rolling hills, incorporate those into your long run. It can be difficult to stick correctly to a full 20 week plan and it could be said that 12 week plans are a little short particularly if you have not been running a decent regular weekly mileage in the build up to starting the plan. Make sure you are focusing on mental training as well. A sub 3:30 marathon training plan it had better be concise and show you what to do and most certainly what not to do. This translates to covering 5.24 miles or 8.44km each hour. Run #4 ER: 4 miles. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . Friday. Of course, some athletes may need an additional day off based on how they are feeling. You need to run a 10K in or around 45 minutes. There are no guarantees that any plan will get you to run a certain time.However, if you have been consistently running for several months and follow this plan, you stand a good chance of seeing 3:20 and change when you cross the finish line. In order to be in shape for a sub 3:30 attempt, you will need to dedicate 16-20 weeks of training geared specifically toward this goal. 20 min. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App. Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. That said, youll also see some of the best fitness gains in this phase, building up the resilience and confidence you need to attack the toughest phase of them all, Peak. Try to actually run slow during these runs. The B.A.A. Everyone pushing to break the 3:30 marathon is already competitive. Now its your turn! Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. Note: looking for a different time goal? Athletes need to also focus on recovery. Do not go out the first half marathon in 1:30 if your goal is to break 3:30. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}Expert Half Marathon Training Tips for New Runners, Try This Partner Workout With Your Gym Buddy, A Bodyweight Workout to Harness Your Endurance, Why B+ Workouts Are Better Than A+ Workouts, Why You Should Be Training to Run Downhill, 4 Treadmill Workouts for All Your Run Goals, How Fitness Classes Can Boost Your Race Times. Sub 3 Ingredient #1: Competitive Mileage Levels. The key is to lengthen the time spent at this intensity. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. This 28 page ebook (PDF) includes nutrition guidance, injury prevention tips, a detailed breakdown of how to break 3:30, & more! 3:30 Marathon Training Plan PDF All rundreamachieve training plans come in powerpoint PDF format. Almost all of your long runs will include several miles run at marathon pace. Then 1M jog to end session. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). To run under 6 hours for the marathon you have to average a pace of 13:43 minutes/miles or 8:31 minutes/km. So, you have to think outside the box in order to bring it to fruition. In addition, to not feel tired and lethargic going into your race. This translates to covering 7.49 miles or 12.05km each hour. WebCreate your marathon training plan! I have focused on helping runners here since 2011 and know you can run 3:29:59. Thank you for a great training plan Josh and for many of you that inspired me with your stories and posts along the way! Break 4:45 in the Marathon 16 Week Training Plan. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. The plan combines: Speed runs. 1 day of rest, 6 days of running. The training will start out at 30 miles a week and peak at 55 miles a week. Everyone pushing to break the 3:30 marathon is already competitive. Details. You will hear from me very soon., I did it!!! This plan was designed around an 18-week schedule. I am looking forward to hearing about your new personal best. One of the World Marathon Majors, the Boston Marathon, is known for its tough time standards to get in. Certainly, many people have run sub 3:30 without one of these three things being true. 3. I recommend training a minimum of 16 and preferably 20 weeks for your marathon. PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. Calculator, Half We have always enjoyed using the ASICS training plans. WebOur Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) so we have training plans to cover every base. So, one day off per week is within each of the training plans I have. Don't wait until you get hungry or fatigued. For instance, if you wanted to do your long run on Saturday, your off day would now be Friday, and the workout would now be on Tuesday. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. To beat 3.15 for the marathon you have to go under an average a pace of 7.26 minutes/miles or 4:37 minutes/km. Break 3:30 Marathon Plan 16 week training plan with 3152 miles per week. Many of your weekday runs (tempos, intervals, recovery) will stay similar to build phase, but it will be those long Sunday runs that slowly start to creep up in distance until youre running 4/5ths of the total race distance at only slightly slower than race pace. Youre flooded with thoughts of Im not doing enough, I have to go harder its super important to know this isnt true at this stage. EASY/RECOVERY: NOSE BREATHING. Saturday. The results can be viewed in miles or kilometres. It takes between 21 days to 4 weeks for you to physiologically adapt to the workouts you are doing. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. Thats why I recommend aiming for 7:50 per mile (4:52 per kilometer) as your goal pace. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. We earn a commission for products purchased through some links in this article. Keep me posted on your progress. If you can check off multiple boxes, even better. Consider these as guidelines: This training plan is also 16-18 weeks long, so its important to be able to run 20-30 miles per week out of the gate, broken up over 4-6 runs. For the mileage listed, feel free to add or subtract 1 or 2 miles as needed. To make sure this doesnt happen, we need to really focus on pace. Naturally, as you run longer, you'll fatigue and your pace will slow. This translates to covering 8.07 miles or 12.98km each hour. other information about the race route. However, there is a lower chance of success and higher chance of injury if none of the above apply to you. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}Kipchoge's 80/20 training strategy explained, Free marathon training plans for every goal, RW's 16-week sub-4:00 marathon training plan, The golden rules of first-time marathon training, How to avoid 'hitting the wall' during a marathon, When to start training for a spring marathon, 17 celebrities who ran London and their times, How to use the London Marathon tracker app, 25 key rules of how to train for a marathon, Paula Radcliffe's top tips for marathon training, Runner's World, Part of the Hearst UK Wellbeing Network. Please note that some additional stretching and massage is also integrated in the plan. Please note that some additional stretching and massage is also integrated in the plan. WebOur free beginner's, improver's and advanced training plans have been carefully put together by Martin Yelling, our official coach for the TCS London Marathon, whose training plans and advice have helped thousands of participants to smash their marathon goals. Details. It was like no other feeling Ive ever experienced. A sub 3:30 marathon training plan it had better be concise and show you what to do and most certainly what not to do. WebWhatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. example, event information may be out of date due to coronavirus. I am a big believer in conducting a 10-day rather than a 3-week taper. In addition they are 16 week plans. VIEW SCHEDULE. The main reason longer is better is you won't be in a rush. You are going after a very competitive marathon time. Maintain a pace that is between 8:20 and 9:30 per mile. Web20 min DL easy / 30 DL medium / 10 min DL easy / 5 increase runs up to 90m / light strengthening exercises. There will also be some workouts on the down weeks where we focus on critical velocity (CV) pace. Your work is done, taper is designed to recover your body the fitness is built, now you just need to get to the start line healthy & ready to rock. No easy path. Stuck with your training pretty religiously. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. Run one mile easy to warm up and one mile easy to cool down. Alright youre now up to speed diet, types of training runs, workout schedule, etc. The reason being is you don't drop your volume and intensity too far out from your main event. Endurance runs. Adapted from Hal Higdon training plans. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. What pace is needed to beat 3:45 for the marathon? Remember, it isn't the volume as much as the quality of the work you are doing that counts most. Tables for times from 3 hours to 6 hours, with customizations in 1 minute steps (that is, for example, you can choose 4 hours and 5 minutes, or 4 hours and 6 minutes, and so on). WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Tue 7M consisting of: 1M jog and strides, then 10 x 2 mins uphill, jog back. Runners aiming to run a sub 3:30 marathon need to get close to a 1:40 half marathon. So, you want to invest in a sub 3.30 marathon training plan that is not going to rush the process. If you have a bold and ambitious race goal like a sub 3 hour marathon youll need bold and ambitious training. Try different gels or whatever you plan on ingesting during the race to see how your body handles it. Break 3:30 Marathon Plan 16 week training plan with 3152 miles per week. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here This 16-week plan will get you across the line. WebThis 32 Week Marathon Training Schedule is for the beginner who wants to take their marathon training at slow, steady pace. RACE PACE: <8:00/MI. PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. This is completely normal. Greatness requires far more out of us than we usually expect. We provide detailed race information for half marathons, 20 mile races If so, welcome to RunDreamAchieve. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. Plan to include at least one rest day after especially intense workouts like your long runs and speed work. Run easy for a mile to cool down. Keep going everyone!! This translates to covering 5.82 miles or 9.37km each hour. Typically, you will need to run three to five times a week and increase your mileage as your race day get closer. 95-105 min DL long, the last 15 min a bit faster / 3 increases / 15 min stretching. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. The last 20 meters of the stride should be all out. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. You will also run three long runs of 20 miles in a program lasting 24 weeks. A 3:30 hour marathon is approximately 8:00 per mile. all-about-marathon-training.com. We do have 8 to 20-week training plans, running courses and monthly coaching options here. What do The Flash, The Road Runner, and Sonic the Hedgehog have in common? RACE PACE: <8:00/MI. You are running between 85 to 88 percent of your maximum heart rate at these efforts. a mile for every 5 degrees above 60 F on long runs and the race itself. You will also run three long runs of 20 miles in a program lasting 24 weeks. Running a marathon under 3:30 might not have the same ring as a sub-4-hour or sub-3-hour marathon, but its an incredible feat nonetheless. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) He is a high school math teacher and has coached high school and college distance runners. This translates to covering 8.74 miles or 14.07km each hour. WebThis 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who Senior The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. There is a workout on Wednesday of each week so we want to make sure we are recovering before and after the workout to get the most out of it. The wave method is essentially routine increases in volume for 1-3 weeks, followed by a 1 week taper or lighter week. If youre all ready to race in your first-ever full marathon, the ASICS marathon training plan will get you there. Hill, Speed, and Tempo Runs. Get exclusive training secrets and productivity tips in your inbox to level up your life. What a thrill! 3:30 Marathon Training Plan. You can find the 3:30 marathon training plan at the end of this post. Menu. information Web5. Tue 7M consisting of: 1M jog, then 4 x 1M (or 7:20 mins) fast, with 400m ( or 3-min) jog recoveries. WebSub 3:30 Marathon Training Plan. which should be adapted based on individual needs. Much like Thomas explains in the 4 hour marathon guide, planning to run our race at this exact pace leaves little room for error. The reason being is you want to ensure your tendons, ligaments and muscles are prepared to handle the training. In addition, strides are too short to build up any major lactic acid. Ouch. WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. WebThe weeks and months it takes to get you to that point, however, are less erm, exciting. TEMPO PACE: <7:40/MI. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . Each week, you'll add 1 to 2 miles to your long run. Those that are doing it are also training in a specific way. 1 day of rest, 6 days of running. "Often, hills Body Glide or petroleum jelly: This reduces uncomfortable chafing. The thing we want to avoid is running too hard early and then crashing over the last 10k of the race. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. How can you get this pace to feel easier? The key difference between those that run the marathon under 3:30 and those that don't is tenacity. A 3:30 hour marathon is approximately 8:00 per mile. You will find all the needed information such as race location and price along with For the mileage listed, feel free to add or subtract 1 or 2 miles as needed. Saturday. WebOur Ultramarathon Training Plan library is sorted by race distance ( 50k, 50 miles, 100k, 100 miles ), and goals ( Just Finish, Improver, Compete) so we have training plans to cover every base. Again, this is just an an overview of some of the things you really need to be thinking about to succeed. This translates to covering 7.49 miles or 12.05km each hour. The weekly mileage run in each training plan varies greatly depending on your target time. I hope this post has been helpful on your journey to 3:29.59. I am fine with athletes doing this. Cool down with one mile of easy running. Running apparel: Choose wicking fabrics that help you regulate your body temperature. WebPlan Description. 1. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. Web5. Google the word supercompensation. Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. While most runners are typically training between 20 35 miles per week, youll need to step up your game. 20 min. One of the focus points of my programs are that they are 16 weeks in length. Make sure to subscribe to the RunDreamAchieve YouTube channel. 3:30 Marathon Training Plan PDF All rundreamachieve training plans come in powerpoint PDF format. 01:00:00. To achieve this goal, you will need to have a solid block of training under you with plenty of long runs, workouts, and time spent running at 3:30 marathon pace. Then 1M jog at end of session, Thu 1M jog, then 4M (approx 30 mins) tempo, then 1M jog, Tue 6M consisting of: 1M jog and strides, then 10 x 400m at 5K pace, with 200m (1-min 30) jog recoveries. A sub 3:30 marathon is no joke. EASY/RECOVERY: NOSE BREATHING. Remember, strides should only be between 50 to 100 meters in length. WebHow Long Is The Marathon Training Schedule? Well, a general rule of thumb is to eat meat & vegetables, nuts & seeds, some fruit, little starch, andnoas little sugar as possible. So, we continue to remind the legs of what we are training them to do only a few days out from the main marathon. WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. Designed for beginners, its a 16-week marathon training plan, plus one extra week leading up to race day. ASICS_TRAININGPLANS_Sub 3.00 ASICS_TRAININGPLANS_Sub 3.30 ASICS_TRAININGPLANS_Sub 4.00 ASICS_TRAININGPLANS_Sub 4.30 However we accept no responsibility It is. The last 3 days going into the main event are either off or relaxed jogging. Saturday. I bought his program in February 2021. Hearst Magazine Media, Inc. All Rights Reserved. That gives your body the chance to refuel, recover and rebuild before the next workout, increasing your running performance and decreasing your risk of energy. He is currently training for Bolder Boulder, Leadville Marathon, Pikes Peak Marathon, and Kansas Rails to Trails 100 miler. Running a faster Marathon will have meant you will already have run a Marathon, ideally something close to our 4:30 target time Marathon schedule. Training Schedule Description: The training plan focusses on building your strong running base and adding mileage. On the other days, you can work on low intensity exercise such as yoga or Pilates and, most importantly, rest your legs to allow them to fully recover. WebThis plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here For this plan, your long run will be one of your workouts. Theyve all read my 7 FREE Secrets To Running FAST AF. Then 1M jog to end session. Then 1M jog to end session, Thu 4M of 1M jog, then 2M (approx 15 mins) tempo, then 1M jog. Prepare for a marathon (26.2 miles) for a race time of 3:30 (3 hours, 30 minutes). 1. WebThe Coach of professional Champions and many agegroup Winners has build this plan to bring you to the Marathon finish in Sub 3.30 hours. Fitness Website design by Copter Labs, LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY. which should be adapted based on individual needs. Your sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: There are a few goals in a schedule like this: Youre going to burn A LOT of calories which directly translates into, youll need to eat a lot of food. Check out our other training plans. You should always be able to have a conversation without feeling out of breath. Break 4:45 in the Marathon 16 Week Training Plan. This is running the first half of the race slightly slower than the second half. Remember, this sub 3.30 marathon training plan is going to force you out of your comfort zone. The one thing to state here before getting too deep into it is, if youre looking to break 3:30 in a marathon, youll need to do quite a bit of running. Tue 6M consisting of: 1M jog, then 6 x 800m (or 3:30 mins), with 2-min (200m) jog recoveries.

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