Mon (7:30) - 800's. Low Stobhill. Two circuits with 2 min recovery from when the 1st runner completes the circuits. 6 reps.
Wed (6:30) - Handicap race. 2 laps of Lancaster Park. Meet at the club house at 6:30. If you have not emailed Kevin Bray with a recent 5K time, do so ASAP (email@example.com)
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 away on both Wednesday and Thursday. If you run Thursday and are last leaving the track make sure the lights are turned off and the gate is locked.