Mon (7:30) - Short Hills. King's Avenue. 10X 10s hill sprints with 60s recoveries, AFTER a long warm up with strides. I will be doing the strides, but not the hill sprints because of my heart problem.
Wed (6:30) - Tempo, Lancaster Park. 3+ laps.
Thurs (6:30) - Track 5K. 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
NB - Both Wed and Thursday sessions are hard, so don't try to do both all out. I hope to be around all week.
Wednesday tempo session - aim for 4-5 laps or more if you are up for it!