Mon (7:30) - Track 800S. 5 X 800m with 2-3 min recoveries: 1st 800m at 5K pace; 2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster.
Wed (6:30) - Grassy Pyramid, assuming that the ground continues to dry out. Morpeth common. Long side (L) of rugby pitch effort, short side (S) recovery, L+S effort, L recovery, S+L+S effort, L recovery, whole pitch effort, S+L recovery, S+L+S effort, L recovery, S+L effort, S recovery, L effort. Whole pitch recovery then repeat. Finish session with option of effort along Wani line for 0.5 to 0.7 miles.
Thurs (6:30) - 1/2K and tempo. 3 X approx 500m efforts then tempo. Route – Allery Bank to level crossing. 1st effort level crossing to Park House. Track to Guidepost road. 2nd effort to Hepscott Red House. Down to junction and hard left. 3rd effort to farm track on right. To Shadfen. Short tempo - Tempo Shadfen to Jewson’s (1.4m). Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
I will be around on Monday, but away on Wednesday and Thursday.
Plan for W/B 30th April
Mon (7:30) - Steads via Water Tower. 7 Efforts: 1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn to junction; 6) left bend after water tower to top of first rise; 7) top of next rise to junction. Shorter option is to turn left at the top of the Steads, with an effort from the underground water storage on the right to the A1 (making 5 in total).
Wed (6:30) - Track 200. 20 x 200m efforts with 200m jog recoveries.
Thurs (6:30) - 45s, St Georges Park. Four sets of four 45sec efforts with 45 recoveries.
I am away on Monday, but hope to be running on Wed and Thurs.
NB - there is a plan to do the Park Run at the Rising Sun on the Saturday (5th May). If you are up for doing this, let me know.