W/B 6th Nov

4/11/2017

Plan for the week
Mon (7:30) - Track, Speed session. 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries. Extra 200m recovery between sets.
Wed (6:30) - Tempo, Lancaster Park. 3+ laps on a roll. Great preparation for the handicap races!
Thurs (6:30) - Hills. 10 X 1:30 hill efforts with 2:00 recoveries. Cottingwood Lane.

Bizarrely, it appears I'm around all week for the second week in a row!!! What is the world coming to??

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Hamish McAllister-Williams

UKA Level 2
The main requirement to join the group is a desire to improve your running. It is very much
for people who have raced e.g.
a 10K or GNR and now
want to get faster.
I provide sessions that a broad range of athletes
can take part in.
I can provide individually tailored advice to runners regarding training and racing

W/B 6th Nov

Hamish McAllister-Williams

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