Monday – rest

Tuesday – shoulders at gym, 800m intervals

Wednesday – back at gym, 4-6km easy run

Thursday – chest at gym, short intervals

Friday – arms at gym, easy run or no run

Saturday – 12km run with a few hard efforts

Sunday – 15-20km long easy run

At the National Arboretum this morning – Boundary Road, Cork Oak Road, River Road



  • Breakfast: weet bix with almond milk
  • Lunch: soy ice cream with matcha, walnut and black sesame powder; brown rice with seaweed flakes, pumpkin, soy bean
  • Dinner: weet-bix with almond milk
  • Other: wasabi peanuts