Mon (7:30) - Track 800m special session. 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) - 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) - 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.
I'm away on Wednesday but plan to run Monday and Thursday.