Plan for the week
Mon (NOTE - 6pm) - Track 200s. 20 X 200m efforts with 200m jog recoveries - i.e. 20 laps non-stop.
Wed (6:30) - 1/2K and tempo - 3 X approx 500m efforts then tempo. 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). Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
Thurs (6:30) - Hills. 10X 1:30 uphill back down in 2:00. From Mitford Church.
I am planning to run on Monday, but unfortunately I am not able to join you on Wednesday or Thursday.