Mon (7:30) - 800s. Low Stobhill. 6 X approx 3 min efforts, with 2 min recoveries.
Wed (6:30) - Track 200's. A non-stop session on the track with alternating fast and jog 200m. 20 laps (i.e. 20 X 200m efforts with 200m JOG recoveries). NB - make sure everything is locked up, and the lights turned off, at the track if you are the last to leave.
Thurs (6:30) - 9's. Lancaster Park. Approx. 9 min effort from the postbox anti-clockwise. First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box. 3 reps.
I am here on Monday, but away Wednesday and Thursday.