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 (6:30) - 1/2K and tempo. I fear that we may not have enough light for this, especially the section from the guidepost road through Bothal under all of the trees. If it is looking dodgy, we will do 9's at Lancaster Park.
Thurs (6:30) - Short Hills. 10 X 10s sprints up hill. 60 second recoveries. I am away. I would suggest these be done at King's Avenue, running up the hill from the new building that used to be Greystoke Surgery.