So I hope this inspires you and I better get out for a long run..........
Plan for the week
Mon (7:30) - 45's Four sets of four 45sec efforts with 45 recoveries. St Georges Park
Wed (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. Slow group - Tempo Shadfen to Jewson’s (1.4m). Fast Group Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
Thurs (6:30) - Track (5K): 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
I'm away in the big smoke on Wednesday and Thursday (you never know - may be running a bit of the route run by 38,000 today!). Any questions about the sessions, drop me an email (firstname.lastname@example.org)