Mon (7:30) - Hills. Mitford Church. 10X 1:30 up hill, with 2:00 downhill recoveries.
Wed (6:30) - Tempo. Morpeth Northern bypass (1.8 miles) X 2.
Thurs (6:30) - Track 5K sessions. 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
I hope to be around all week.