This episode is a mixed bag - some nice pre-amble chat about the Olympic Marathon trials scheduled for Friday 26th at 8am, a rant about the same Olympic Marathon Trials, and then a speed session!

• The nice chat focuses on what the athletes need to do the get on the Olympic plane
• The rant talks about the opportunity that is missed (for an event to be EVEN more aspirational)
• The session is focused on speed AND technique - with 6 sets of 90s at your 5k pace or effort level, then 60s rest, then 60s as hard as you can sustain, then 90s and repeat. We build on last week's focus on technique with some chat about relaxing shoulders, hands and arms.

Warm up starts after the chat/rant at 27 minutes, the main session at 36 minutes!

Hope you enjoy it

Steve

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