Plan for the week
Mon (7:30) - 45's, St Georges Hospital. Four sets of four 45sec efforts with 45 recoveries. 2:15 recovery between sets. I'm away. Just beware making too much noise shouting 'time' while running around the hospital.
Wed (6:30) - 1/2K and tempo. 3 X approx 500m efforts then tempo. Different routes for the tempo depending on fitness and needs. I plan to be there.
Thurs (6:30) - Track pyramid - 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries. Unfortunately I will not be able to make this session, but a good general purpose one that suits all abilities. If you want a slightly easier version, just drop the 1000m in the middle.