Mon (7:30) - Track 800S. 5 X 800m efforts. 1st 800m at 5K pace; 2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster. 2-3 min recoveries.
Wed (6:30) - 2's and 1's. Kirkhill. 2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries X 6
Thurs (6:30) - Tempo session. Lancaster Park. 3+ laps at tempo pace. This is faster than a steady run, but slower than a race. You should be running too fast to have a chat, but you should be able to say odd words!
I am around on Monday, but not Wednesday or Thursday,