Mon - NOTE Bank Holiday. Start time 6:30. I suggest that if you plan to run, send round an email to see who else is going to make it. I am currently likely to NOT be there. The plan is for a run round the Steads, working on the up hill sections.
Wed (6:30) - 1/2K and tempo. Three short efforts then a tempo run - either through Bothal with a nice climb (2.6m) or a flatter shorter one (1.4m).
Thurs (6:30) - Track 5K session: 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first. This can easily be modified as needed.
I hope to be running Wed and Thurs.