Mon (7:30) - 2s and 1s Kirkhill. 6X2 min with 1 min recoveries, then 6X1 min efforts with 1 min recoveries
Wed (6:30) - 800s, low Stobhill. 6X 2 laps of low stobhill (approx. 3 mins) with 2 min recoveries.
Thurs (6:30) - Track pyramid. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
Wednesday session aim for 8 efforts.
I hope to be around all week.