Mon (7:30) - 4s and 2s - Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets
Wed (6:30) - Another CHANGE TO SCHEDULE. 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
Thurs (6:30) - Track 200s. 20 x 200m efforts with 200m jog recoveries - good tough session. The key is to ensure that the efforts are not too fast. For the recoveries, try to avoid walking, but otherwise don't worry about how slowly you take them.
I am around on Monday and Wednesday but away on Thursday.