Plan for the week
Mon (7:30):  800's.  Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits.  6-8 reps
Wed (6:30):  Track (5K).  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30):  Tempo.  Lancaster Park.
 
I'm afraid I am out on Monday so can't join you.  Hope to be there on Wednesday and Thursday though.

Plan for the week
Mon (7:30) - Step downs, Loansdean - 3 sets of:  2:00 effort, 30s recovery, 1:30 effort, 30s recovery, 1:00 effort, 30s recovery, 30 secs effort.  2:00 between sets.
Wed - Handicap race.  If you have not done this before, have a go!  Contact Kevin Bray - kevinbray7924@outlook.com.
Thurs (6:30) - Hills Cottingwood Lane.  10X 1:30 up, 2:00 back down.


I will be around on Monday and Thursday.
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Plan for the week
Mon (7:30) - Track 800's.  Around 6 X 800 with 1-2 min recoveries (NB shorter if you are focusing on endurance, longer if on speed)
Wed (6:30) - 2's and 1's Kirkhill.  6X2 min with 1 min recoveries, then 6X1 with 1 min recoveries.
Thurs (6:30) - Tempo.


I have a physio appointment on Wednesday night so will miss this, but I hope to be around on Monday and Thursday.

I am hoping to make my first attempt at running since 8th Dec this coming week during an orthotic assessment running on a treadmill.  If this goes well I plan to run on the track on Thursday, though not doing the session that everybody else will be!!


Plan for the week
Mon (7:30) - Hills.  Cottingwood lane.  1:30 up, 2:00 to get back down to start.  X 10
Wed (6:30) - Tempo, Lancaster Park.  3-5 laps on a role.
Thurs (6:30) - Track. Pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.


Fingers crossed that I will see some of you on Thursday.

A very Happy New Year to all of you, and good luck to those of you running the 11K today - I hope that you don't have too much of a hang over.


I have prepred a new training schedule for the next three months or so.  If you want a copy then email me (r.h.mcallister-williams@ncl.ac.uk). 


I am afraid I remain unable to run - this is now the longest period of time that I have not run for 20 years, so I am chomping at the bit to get back.  I have an assessment on Tuesday and we will take it from there, but I fear in may still be a further weak or two.


Plan for the week
Mon - No run - Bank Holiday
Wed (6:30) - Track 400's.  8-12 1 lap efforts with 1-2 minute recoveries.
Thurs (6:30) - 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


I hope you all have a very successful running year in 2017.