Mon (7:30) - 4s and 2s. Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets
Wed (6:30) - The schedule says bypass, but I think it will be too dark for this, so I suggest we do 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 200's. 20 x 200m efforts with 200m jog recoveries.
In theory I am around all week (there's a surprise!) but I was knackered today after just a 1.5 mile jog, so will have to see how I get on.