Plan for the week
Mon (7:30) - Track 5K. 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first 1000.
Wed (6:30) - 1/2K and tempo. 3 X approx 500m efforts then tempo. I would suggest the shorter tempo due to the nights drawing in. Route – Allery Bank to level crossing. 1st effort level crossing to Park House. Track to Guidepost road. 2nd effort to Hepscott Red House. Down to junction and hard left. 3rd effort to farm track on right. To Shadfen. Short tempo - Tempo Shadfen to Jewson’s (1.4m).
Thurs (6:30) - CHANGE FROM SCHEDULE. A trial of the "Moneghetti workout". This is a session developed by Steve Moneghetti, Bronze Medallist at the World Championships Marathon in 1997. The idea is to see how far you can get in the session. Can be run anywhere, but the plan is to try this on the track so you can accurately measure the distance covered. The session is as follows: 2X90s efforts at 5K pace with 90s recoveries (jog/walk). 4X60s efforts with 60s recoveries, 4X 30s efforts with 30s recoveries, 4X15s efforts with 15s recoveries, pace increasing as the duration of the effort goes down.
Hope to see a few of you on Thursday to try the session out!