Plan for the week
Mon (6:30) - 2's and 1's Kirkhill.  6X2 min efforts with 1 min recoveries, 6X1 min efforts with 1 min recoveries.
Wed (6:30) - Track - 400m efforts.  8-12 400m efforts with 1 - 1:30 recoveries
Thurs (6:30) - 9's Lancaster Park.  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 will be away from Thursday and will also miss Monday and Wednesday (and possibly the Thursday as well) of the following week.

Plan for the week
Mon (7:30) - 4's and 2's - Stobhill.  3 times: 4 min effort, 2 min recovery, 2 min effort, 2 min recovery.
Wed (6:30) - Track 1600's.  Start with 1000, then 2-4 X 1600 with 200m recoveries.  
Thurs (6:30) - Tempo, Lancaster Park.


I'm around all week fingers crossed.

Plan for the week
Mon (7:30) - Track - 800m efforts.  6-8 X 800m with 1:30 recoveries.  
Wed (6:30) - Hills, Cottingwood Lane. 10 X 1:30 up the hill, 2:00 to get back down to start.
Thurs (6:30) - 800's.  Low Stobhill.  Two laps, or the time it takes the first person to do two laps, then 2 mins recovery.  6 efforts.  


The Thursday session does differ from Monday due to a) a hill in each lap and b) a slightly longer recovery.  This does make a difference to how you run the session.  The Track session on Monday is about fast maintained pace.  The session on Thurs is about spreed and strength.


I'm sorry to say that I will not be around on Wednesday or Thursday - I'm off warm weather training in Nice prior to my marathon in Greece in April.  Unfortunately I have lots of work to do as well, but should be good getting a run along Promenard Des Anglais (if you don't know Nice, there is a wide path running for a few miles right next to the sea front, which is a great place to run).  In preparation I'm off out to sample some sea air running along to somewhat colder (but more beautiful) Northumberland coast.

Plan for the week
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.

One of the "lores" of running is that all runners are injured, recovering from injury, or just about to get injured.  Avoiding injury involves being sensible with increases in training distance and intensity - not doing both at once and only increasing by 10% per week, and every 3-4 weeks having a lighter week where you don't increase, or you even drop back a little.

Dealing with injuries is though tough, as much mentally as anything.  There is the tension of wanting to get back as quickly as possible, but also the knowledge that if you push things too hard too fast you may well just make matters worse.  Then if you take time off it is amazing how much this leads your motivation to drain away.  It takes a lot of determination to get back to things and gradually build up to where you were pre-injury.  However, this is inevitably part and parcel of running.  The key, I think, comes down to several factors:

1) Don't give up - there are actually very few injuries that really mean an end to a running career.  Most can be manged often through working on stretching and strengthening certain muscles.

2) Consider all exercise options, not just running, that are going to help you recover and get back to where you were.  Further make sure there is a purpose to every exercise session - even if this to simply loosen your legs through a short easy run on the flat. (The maxim of every run having an identified purpose is good at all times).

3) Recapture your enjoyment of running.  When you are working on building up again after an injury and inevitably your motivation might not be what it was, think of anything that might make the run a bit more of a pleasure - the route, the music you listen to, the people you run with, even the kit you wear.  Anything which makes you feel good.  Then a positive feel at the end of the run will help fuel your continued rehabilitation.  

​So, where ever you are with injuries, I hope you are making good progress!