Plan for the week
Mon (7:30) - Track 200's. This is a new tough session. The aim is to run 20 200m efforts with 200m JOG recoveries. This means you do not stop running. The efforts though should be significantly faster than the recoveries. This means that it is as much about pace judgement as anything. The idea is you lean this plus about changing gear. If 20 seems too daunting (or it starts getting very late!), just do 12 or 15 to get a feel for the session. I don't fully know how it will go. The group will just split up. It might be best just to stop when the first person completes 15 or 20 efforts. Let me know how it goes.
Wed (6:30) - Hills. 10X 1:30 up with 2:00 down recoveries. Mitford church.
Thurs (6:30) - 1/2K and tempo. 3 X approx 500m efforts then tempo. Route – Allery Bank to level crossing. 1st effort level crossing to Park House. Track to Guidepost road. 2nd effort to Hepscott Red House. Down to junction and hard left. 3rd effort to farm track on right. To Shadfen. Short tempo - Tempo Shadfen to Jewson’s (1.4m). Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
I'm away on Monday, but hope to be around Wednesday and Thursday.