Mon (7:30): 800's. Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits. 6-8 reps
Wed (6:30): Track (5K). 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30): Tempo. Lancaster Park.
I'm afraid I am out on Monday so can't join you. Hope to be there on Wednesday and Thursday though.