Plan for the week
Mon (7:30) - Surges. After a warm up, just four efforts but each made up of two parts. The first is running at a good steady pace - think tempo run. Then without a break the challenge is to run faster. It is all about learning how to run fast when you are tired to give you confidence at the end of races. The details are: 4 min steady, 40s hard, 3 min recovery, 3 min steady, 60s hard, 3 min recovery, 2 min steady, 80s hard, 3 min recovery, 1 min steady, 100s hard. Route – Steads, first effort from left turn in Mitford. Depending on the numbers of people, we will either turn left at the top of the Steads or go through Tranwell woods.
Wed (6:30) - Track 600s. 8X 600m at 5K pace with 2 min recoveries (long enough to walk/jog 200m so that the start of all efforts is in the same place).
Thurs (6:30) - 45s. Four sets of four 45sec efforts with 45 recoveries. Extra 1:30 between sets. St Georges Park.
Keep working hard when I am not there!!