Mon (7:30) - Track (800) - 4-6 x 800m efforts with 2 to 1 min recoveries
Wed (6:30) - 45's. Four sets of four X 45sec efforts with 45 recoveries. Run around St Georges Park. I'll be away. Don't shout "Time" too loudly otherwise we get complaints from Hospital staff.
Thurs (6:30) - Surges. This is a tough session, that we usually do through Clifton and Hepscott. Depending on who is running we can do alternate routes though. Efforts are: 4 min faster than steady then 40s hard with no gap; 3 min recovery; 3 min quick + 60s hard; 3 min recovery; 2 min quick + 80s hard; 3 min recovery; 1 min quick + 100s hard.