w/b 19th Nov

18/11/2018

Plan for the week
Mon (7:30) - Short hills. Long warm up, around Lancaster Park with some strides thrown in. Then 10 hill sprints on King's avenue - 10s with 60s recoveries.
Wed (6:30) - tempo. Lancaster Park
Thurs (6:30) - Track 5K session - 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.

I hope to be able to run on Monday but am away the rest of the week I am afraid.

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Hamish McAllister-Williams

UKA Level 2
The main requirement to join the group is a desire to improve your running. It is very much
for people who have raced e.g.
a 10K or GNR and now
want to get faster.
I provide sessions that a broad range of athletes
can take part in.
I can provide individually tailored advice to runners regarding training and racing

w/b 19th Nov

Hamish McAllister-Williams

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