Mon (7:30) - Hills. 10X 1:30 uphill back down in 2:00. Cottingwood lane.
Wed (6:30) - Track, speed. 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries. Extra 200m recovery between sets.
Thurs (6:30) - Tempo, Northern Bypass if light enough. Alternatively Lancaster Park. If Bypass, 2 tempos, there and back with 3-4 min recovery. If Lancaster Park, 3 laps.
I am afraid I'm not able to run any of the days this coming week. However, have fun and run hard!