Plan for the week
Mon (7:30) - Grassy pyramid. 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. Take it easy if you are running the Tynedale 10K on Tuesday!
Wed (6:30) - Steads. 7 Efforts via the Water Tower: 1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn to junction; 6) left bend after water tower to top of first rise; 7) top of next rise to junction. Shorter option is to turn left at the top of the Steads, with an effort from the underground water storage on the right to the A1 (making 5 in total).
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.