Mon (7:30) – Hills. 1:30 up and 2:00 recovery to get back down to starting point. Run these from Mitford Church. 10 efforts, with the 10th heading back towards Morpeth.
Wed (6:30) – 6 min efforts. Steads route either back straight down the hill past Serle’s or via water tower. 6 min efforts from the left turn in Mitford with 2 min recoveries. Work hard to re-group after each effort. Do 4-5 efforts.
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.
The next couple of weeks I’m away most of the time. I can only make Thursday this week and not a single day the following week. I suggest emailing round to see who might be running on Wednesdays and Thursdays when I’m not here.