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) - Lancaster Park 9's. 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.
Thurs (6:30) - Long warm up with strides around Lancaster Park -THIS IS VERY IMPORTANT. Then King’s avenue: 10 x 10s hill sprints. 60s recoveries.
I am in London on Monday, but hope to be back in time to run. I am away on both Wednesday and Thursday however.
On Wednesday do 1 or even 2 extra 9 min efforts.