Mon (7:30) - 4's and 2's. Stobhill. 3 X (4 min effort, 2 min recovery, 2 min effort, 2 min recovery).
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. The session can be easily adapted if needed.
Thurs (6:30) - 9's. Lancaster Park. 9 min effort from the post-box anti-clockwise. First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box. 3 reps. Good introduction to tempo running which is a vital element to training for any distance from 5K upwards.
Bizarrely, it appears that I am around for every session this week – not sure how my body will cope!!