Mon - Bank Holiday. Contrary to the schedule I will NOT be running. If anybody wants to go out, I suggest replying to all to arrange a time to meet. People often choose to run at 6:30 rather than 7:30 on a Bank Holiday.
Wed (6:30) - Track - Pyramid. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries. NB I am away.
Thurs (6:30) - 1/2K and tempo. Three short efforts and then when you are feeling a bit tired, a nice tempo run! There are options for different paced runners.