Plan for the week
Mon - NOTE Bank Holiday.  Start time 6:30.  I suggest that if you plan to run, send round an email to see who else is going to make it.  I am currently likely to NOT be there.  The plan is for a run round the Steads, working on the up hill sections.
Wed (6:30) - 1/2K and tempo.  Three short efforts then a tempo run - either through Bothal with a nice climb (2.6m) or a flatter shorter one (1.4m).
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.  This can easily be modified as needed.


I hope to be running Wed and Thurs.

My apologies for the lack of posts over the last couple of weeks.  Below I have posted the plan for the coming week.  It is unlikely I will make any of these sessions.

Note I am then away on holiday for two weeks and so there will be no posts until I return.  The schedule for the time I'm away will be on the board in the Harriers clubhouse.

​Plan for the week
Mon (7:30) - Hills.  1:30 uphill back down in 2:00.  From Mitford Church
Wed (6:30) - Track 400's.  8-12 x 400m efforts with 1:30 to 45s recoveries
Thurs (6:30) - 1/2K and tempo.  3 X approx 500m efforts then tempo.  Route – Allery Bank to level crossing.  1st effort level crossing to Park House.  Track to Guidepost road.  2nd effort to Hepscott Red House.  Down to junction and hard left.  3rd effort to farm track on right.  To Shadfen.  Slow group - Tempo Shadfen to Jewson’s (1.4m).  Fast Group Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).