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! |
Hamish McAllister-Williams
UKA Level 2 Archives
January 2019
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