Plan for the week
Mon (7:30) - 4s and 2s Stobhill.  3X (4 min effort, 2 min recovery, 2 min effort, 2 min recovery).
Wed (6:30) - Track 400s - 8-12 efforts with 45-90 sec recoveries.
Thurs (6:30) - Tempo, Lancaster Park.  3+ laps.


I am aiming to run on Monday but am then going to be off on Wednesday and Thursday.

Plan for the week
Mon (7:30) - 800's - Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits.  6 reps.
Wed (6:30) - Tempo.  Lancaster park 3+ laps.
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.


I am in Edinburgh on Monday and may not be back in time to run.  so if I am not at the club house by 7:30 go without me.

Plan for the week
Mon (7:30) - Track 400's.  8-12 x 400m efforts with 1:30 to 45s recoveries.  If your key goal is a marathon or above in the next 2-3 months, then go for 45's recoveries.  If half-marathon go for 1 min.  If your goal is less than a half marathon, or you don't have a key goal in the next 2-3 months, go for 1:30 recoveries.  This allows you to focus on quality.
Wed (6:30) - Handicap race - I'll forward Kevin Bray's email about this.  All welcome.  £2 per person for post run buffet and drinks.  Make sure Kevin knows if you plan to run (kevinbray7924@outlook.com).
Thurs (6:30) - 4's and 2's.  Stobhill.  4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery.  3 sets.
 
I hope to be around all week!