Mon (7:30) - CHANGE FROM SCHEDULE. Loansdean step downs. 2 min, 1:30, 1:00, 30s efforts with 30s recoveries. 3 sets with an extra 2:00 between sets. The aim is for you to get faster through each set as the efforts get shorter.
Wed (6:30) - 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.
Thurs (6:30) - CHANGE FROM SCHEDULE. Lancaster Park.
I am around on Wednesday and Thursday but may not make it on Monday.