Mon (7:30) - 45s. Four sets of four 45sec efforts with 45 recoveries. St Georges Park (apologies to those of you who did 45s on Wednesday)
Wed (6:30) - Northern Bypass. 2 X 1.8m tempos (or more or less if you want).
Thurs (6:30) - Track 800m specials. 5 X 800m with 2-3 min recoveries: 1st 800m at 5K pace; 2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster.
I am away on Thursday but hope to be around Monday and Wednesday.