Plan for the week
Mon (7:30) - 2s and 1s Kirkhill.  6X2 min with 1 min recoveries, then 6X1 min efforts with 1 min recoveries
Wed (6:30) - 800s, low Stobhill.  6X 2 laps of low stobhill (approx. 3 mins) with 2 min recoveries.
Thurs (6:30) - Track pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.


Marathon Plus
Wednesday session aim for 8 efforts.


I hope to be around all week.

Plan for the week
Mon (7:30) - Track(speed) - 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries.  Extra 200m recovery between sets.
Wed (6:30) - Handicap race. Meet at Club Hut 6.30pm for Start at 6.50pm - COURSE just over 2 laps of Lancaster Park to make it exactly 5K.  Prizes for first 3 on the night plus fastest time (male & female) and highest %age effort.  If you are planning to run, email Kevin Bray (kevinbray7924@outlook.com).
Thurs (6:30) - Hills. 10X 1:30 uphill back down in 2:00.  Cottingwood Lane.


Hopefully conditions will be better next week - the forecast is that it should be a bit warmer. I am around on Monday and Wednesday, but away on Thursday.

​Plan for the week
Mon (7:30) - 4s and 2s, Stobhill.  4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery.  3 sets
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) - 9's Lancaster Park.  Approximately 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
 
Marathon plus
Thursday - 4X 9's rather than 3.
 
I am looking for a good turn out on Monday since it is Blue Monday so we can all be miserable together, but cheered up by our successful completion of the sessions!!  I hope to be around all week.

From this week, I am going to try to identify one of the sessions for which I am going to suggest an adaptation for those aiming for marathons or longer races, though anybody can join in.  I will do this for sessions on a Wednesday or Thursday since starting these at 6:30 allows a little more scope for lengthening them.  Also note - I have a minor change to the schedule changing "9's" to "Tempo" on the 7th and 15th Feb.


Plan for the week
Mon (7:30) - 800s.  Low Stobhill.  Two laps X 6.  2 mins recovery from the time the first person completes two laps (around 3 mins).
Wed (6:30) - Track 1600s.  1000m to start and then 3 X 1600m.  2:30 recoveries.
Thurs (6:30) - 2's and 1's.  Kirkhill.  6X 2:00 efforts with 1:00 recoveries then 6X 1:00 efforts with 1:00 recoveries.


Marathon plus preparation
For the session on Wednesday, cut the recoveries down to 1:30 - 2:00 and aim to do 4-5 X 1600m.


I am around all week.