Mon (7:30) - 2's and 1's. Kirkhill. 6X 2:00 efforts with 1:00 recoveries then 6X 1:00 efforts with 1:00 recoveries.
Wed (6:30) - Track 5K sessions: 1000m at 5K pace, 200m recovery, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), extra 200m recovery, 1000m faster than first.
Thurs (6:30) - Tempo, Lancaster Park. 3-4 laps.
Thursday - aim for 5-6 laps of Lancaster Park (or more if want to!!)
I am around Monday and Thursday. Hopefully people have done the Track 5K session often enough to not get lost doing the session on Wednesday. Remember to speak to one of the coaches on he track and make sure you are not the last leaving so that somebody else can lock up.