Plan for the week
Mon (6 pm - tbc) - River Run. Follow the river to Bothal, up the hill to the Pegswood Bypass and back down Whorrel Bank. A nice run out in the bank holiday sunshine!!
Wed (6:30) - Surges. 4 min steady, 40s hard, 3 min recovery, 3 min steady, 60s hard, 3 min recovery, 2 min steady, 80s hard, 3 min recovery, 1 min steady, 100s hard. Route – Steads, first effort from left turn in Mitford.
Thurs (6:30) - Track 1600s. 1000m effort, then 2-4 X 1600m efforts with 2-3 min recoveries.