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W?B 26th Sept

24/9/2016

 
September is rapidly coming towards an end and the nights are drawing in.  On Wednesday gone, we were running out of light well before 7:30 pm.  This means that there needs to be a couple of tweaks to the schedule.  The current one has almost run out as well, so I will try to get a new one put together over the next week or so.


Plan for the week
Mon (7:30) - 400's were scheduled up at St Leonards - this is just not an option.  So I propose we do an old favorite - 2s and 1s up at Stobhill - 6X2 min efforts with 1 min recoveries and then 6X1 min efforts with 1 min recoveries.
Wed (6:30) - Track 5K session:  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first. 
Thurs (6:30) - 6 mins - These were planned up the Steads, but I suspect this won't work.  An alternative is to run to the Station, and then do 6 mins through Copies, turning right at Jennng's.  2 min recovery where you get to and then 6 min effort back towards the station.  4 efforts (2 away from and 2 back towards the station) with 2 mins between each.  I'm afraid I'm away.

Comments are closed.

    Hamish McAllister-Williams

    UKA Level 2
    The main requirement to join the group is a desire to improve your running. It is very much
    for people who have raced e.g.
    a 10K or GNR and now
    want to get faster.
    I provide sessions that a broad range of athletes
    can take part in.
    I can provide individually tailored advice to runners regarding training and racing

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