Mon (7:30) - Track 400's. 8-12 x 400m efforts with 1:30 to 45s recoveries. If your key goal is a marathon or above in the next 2-3 months, then go for 45's recoveries. If half-marathon go for 1 min. If your goal is less than a half marathon, or you don't have a key goal in the next 2-3 months, go for 1:30 recoveries. This allows you to focus on quality.
Wed (6:30) - Handicap race - I'll forward Kevin Bray's email about this. All welcome. £2 per person for post run buffet and drinks. Make sure Kevin knows if you plan to run (email@example.com).
Thurs (6:30) - 4's and 2's. Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets.
I hope to be around all week!