Mon (7:30) - Grassy pyramid. 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. Finish session with option of effort along Wani line for 0.5 to 0.7 miles. Take the session easy if you are doing........
Tues (7pm) - Les Allcorn 10K. If you have never run this before (and especially if it is a nice evening) it is a really nice (though not flat) 10K. You can enter on the night.
Wed (6:30) - River run. From club house follow river through Carlisle park, past Gooshill, cross river and behind Morrison’s, through Bothal woods. Turn left up the hill and return via Pegswood Bypass (option of tempo from the Fire Station (approx. 1.3 miles).
Thurs (6:30) - Track pyramid. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
If I am not too jet lagged, I will run Wednesday. I should be around on Thursday come what may.