Mon (7:30) - Track 800S. 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.
Wed (6:30) - Kirkhill. 2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries X 6.
Thurs (6:30) - Tempo. Lancaster Park. 3-4 laps.
Thursday - Aim to do 4-6 laps of Lancaster Park at around marathon race pace.
I hope to be around all week.