IT IS the last full week for the Courier’s MOKRUN training schedule.
Half marathoners should do a four-mile hard run on Tuesday, four-mile quality run on Thursday, five miles easy run on Saturday and an eightmile long run on Sunday.
In session one 10K runners should complete intervals of: five times three minutes faster, with 90 seconds recovery, a 40-minute run in session two and 45-minutes run in session three.