Mon (7:30) - Monday, so I am away - again! 800m track session. I suggest that a default position should be 6 efforts, 2 mins recovery. You could increase the recovery as far as 3 mins, but if you do, make sure you keep moving during this period so you don't stiffen up. Dropping the recovery to 1 min really means you are doing a tempo session, so probably better to stick to 2 min if you plan on doing the session on Thursday. If 6 efforts aren't challenging enough, aim for 8.
Wed (6:30) - 2s & 1s, Kirkhill. 6 X 2 min efforts with 1 min recoveries, then 6 X 1 min efforts with 1 min recoveries.
Thurs (6:30) - Tempo, Lancaster Park. Tailored to who ever turns out for the session. I say it over and over, but these are potentially the toughest (mentally as well as physically), but also the most important, training sessions for endurance running - this is anybody doing runs of 5K, and particularly 10K, upwards. So don't chicken out of these sessions!!