Plan for the week
Mon (7:30) - 45s. Four sets of four 45sec efforts with 45 recoveries. St Georges Park
Wed (6:30) - Track 800S. 5 X 800m with 2-3 min recoveries: 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.
Thurs (6:30) - Bypass tempo session. Warm up to bypass. Tempo to Whorrel bank. 3 min recovery. Tempo back to Fairmore. Cool down back to club (approx. 6 miles in total). Other variations on this available!