Mon (7:30) - 4s and 2s, Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets
Wed (6:30) - Track 5K. 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30) - 9's Lancaster Park. Approximately 9 min effort from the postbox anti-clockwise. First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box. 3 reps
Thursday - 4X 9's rather than 3.
I am looking for a good turn out on Monday since it is Blue Monday so we can all be miserable together, but cheered up by our successful completion of the sessions!! I hope to be around all week.