Mon (7:30) - Short Hills - all about increasing leg strength. LONG warm up with a few efforts around Lancaster Park. Then 10 x 10s hill sprints (King's Avenue) with 60-90s recoveries.
Wed (6:30) - Track 1600. 1000m effort to get into the swing of things. Then 3 X 1600m with 2-3 min recoveries.
Thurs (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.
I am around all week. Looking forward to seeing a few of you.