Mon (7:30) - 800's - Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps.
Wed (6:30) - Tempo. Lancaster park 3+ laps.
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 am in Edinburgh on Monday and may not be back in time to run. so if I am not at the club house by 7:30 go without me.