Mon (7:30) - 800s. Two circuits of Low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps.
Wed (6:30) - Track. The session listed is 1600m (1000m effort, then 3 X 1600m efforts with 3 min recoveries). However, I have had feedback that people may prefer doing more speed work rather than a tempo like session on the track. I am happy to go with the majority view and switch this session for an alternative one if people would like. An alternative could be the Moneghetti Fartlek: 2X90s, 4X60s, 4X30s and 4X15s with recoveries equal to the length of the preceding effort. The one issue is that I am not going to be able to run on Wednesday, so if you do this latter option, somebody will need to get a check on the time, or choose another session we do on the track e.g. pyramid - 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
Thurs (6:30) - 2s and 1s. Kirkhill. 2:00 efforts with 1:00 recoveries X 6 then 1:00 efforts with 1:00 recoveries X 6.
As noted above, I am away on Wednesday but around on Monday and Thursday fingers crossed.