Mon (7:30) - Hills. Cottingwood Lane. 1:30 up. 2:00 back down to start. X 10.
Wed (6:30) - Tempo, Lancaster Park. Distance and pace tailored to who ever turns up.
Thurs (6:30) - Track pyramid - 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
I'm afraid I'm away both Monday and Thursday.