Plan for the week
Mon (7:30) - Track 800's. 4-6 x 800m efforts with 2 to 1 min recoveries. More efforts if you have a spring marathon coming up. No less than 1:30 recovery unless you are training hard for a half marathon plus.
Wed (6:30) - 9's Lancaster Park. 9 min effort from the postbox anti-clockwise. First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box. 3 reps. Great introduction to tempo running.
Thurs (6:30) - 2's and 1's, Kirkhill. 6X 2 min efforts with 1 min recoveries, then 6X 1min efforts with 1 min recoveries.
Hope to see loads of you training,