Plan for the week
Mon (7:30) - 800s, Low Stobhill. Two circuits (approx 3 mins) – 2 min recovery from when 1st runner completes circuits. 6 reps.
Wed (6:30) - Track 200's. This is a tough and different sort of session that is all about pace judgement. 20 laps of the track, non-stop. On each lap run 200m at faster than 10K pace. Then 200m slower but trying to avoid ever slowing to a walk.
Thurs (6:30) - Tempo. Lancaster Park. 3-6 laps.
If running on Wednesday, then increase to 25 laps (i.e. exactly 10K). If running on Thursday look to do one lap more than you have recently been running.
Weather permitting I will be around all week.