Mon (7:30) - Step Downs: Loansdean. 2:00, 1:30, 1:00 and 0:30 efforts with 0:30 recoveries. 3 sets with 2:00 recovery between sets
Wed (6:30) - Track 1600's. Speed endurance session. 1000m to warm up, then 2-4 1600m efforts with 2:00 recoveries. If you want a faster one at the end add on an extra 1000m.
Thurs (6:30) - Hills. 1:30 uphill back down in 2:00. X 10. Cottingwood lane.
I'm away Monday but should make both Wednesday and Thursday fingers crossed.