Mon (7:30) - 45s. 4X4 sets of 45s efforts with 45s recoveries. St George's Park.
Wed (6:30) - Tempo, Northern Bypass. Two 1.8 mile tempos, Fairmoor to Whorrel Bank and then return.
Thurs (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.
I am around on Monday but not able to make it on Wednesday or Thursday.