Mon (7:30) - Track 800s. 4-6 X 800m efforts with 1-2 min recoveries. In general if you are working in pace for races up to 10K as many of us are doing at the moment, go for 1:30 or 2 min recoveries. If you are focused on half marathon plus, then go for a shorter recovery of 1 - 1:30 min.
Wed (7:30) - Newburn River Run.
Thurs (6:30) - grassy pyramid - good recovery session after a race. 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.
Contrary to the previously circulated schedule, I hope to be down on Monday. Either way, please be aware of some of the conflict that has occurred with other groups on the track on a Monday night. If I don't make it, let the other groups know what our group is doing. Run the efforts in lane one. Get off the track for the recoveries.
Also contrary to the schedule, I won't be down on Thursday. It will be a little uncertain how many people turn up. If you are on the email list, I suggest emailing around to find out who is running. The planned session is a good recovery session - though you can work hard on it as well. However if everybody turning up to run have not done Newburn, then you may want to do another session.