Mon (7:30) - Step downs around Loansdean. 2:00, 1:30, 1:00 and 0:30 efforts with 0:30 recoveries. 3 sets. Short and sweet - all about developing a good finish to races.
Wed (6:30) - Tempo, Lancaster park.
Thurs (6:30) - Track, 5K session: 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Contrary to the schedule, I am hoping to be able to make all sessions this coming week.