Plan for the week
Mon (NB 5:30pm) - Grassy pyramids. A session that is easy on the legs and can be taylored to be a good pre-race run for those e.g. doing Les Allcorn on Tuesday, or the Master's Relays on Wednesday. Morpeth common. Long side (L) of 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.
Tues (7.00) - Les Allcorn 10K race, Hulne Park, Alnwick. It is possible to enter on the night (assuming the race limit has not been reached - there is nothing on the website to say this has happened - see http://www.alnwickharriers.co.uk/?page_id=34).
Wed (6:30) - Bypass. (At least) four options depending on whether you did the Les Allcorn or not etc: 1. Easy – Club house to Fairmore end of Northern Bypass, Top of Whorrel bank, down and back to club house (approx. 4.8miles). 2. Short with some effort – As option 1, but putting in some effort along bypass (1.8miles) – could be strides or a tempo. 3. Short Tempo session – warm up to bypass. Tempo to Whorrel bank. 3 min recovery. Tempo back to Fairmore. Cool down back to club (approx. 6 miles in total). 4. Full tempo session – As option 3, but 3rd tempo back to Whorrel Bank (approx. 8.4 miles).
Thurs (6:30) - Track 600's - 8X 600m at 5K pace with 2 min recoveries
I hope to be at all sessions, though not working hard in every one!