Mon (7:30) - Track 5K session. 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Wed (7:15pm) - Clive Cookson 10K race. I will not be running, so if you aren't either, then turn up at the club at 6:30 and we can decide on a session.
Thurs (6:30) - grassy pyramid. Morpeth common. Long side (L) of pitch effort, short side (S) recovery, L+S effort, L recovery, S+L+S effort, L recovery, whole pitch effort, S+L recovery, S+L+S effort, L recovery, S+L effort, S recovery, L effort. Whole pitch recovery then repeat. Finish session with option of effort along Wani line for 0.5 to 0.7 miles.
I am away on Monday, but around on Wed (at 6:30 at the club house) and Thursday.