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w/b 12th Feb

9/2/2018

 
Plan for the week
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.


Marathon Plus
Thursday - Aim to do 4-6 laps of Lancaster Park at around marathon race pace.


I hope to be around all week.

Comments are closed.

    Hamish McAllister-Williams

    UKA Level 2
    The main requirement to join the group is a desire to improve your running. It is very much
    for people who have raced e.g.
    a 10K or GNR and now
    want to get faster.
    I provide sessions that a broad range of athletes
    can take part in.
    I can provide individually tailored advice to runners regarding training and racing

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