​Plan for the week
Mon (7:30) - 2s and 1s.  Kirkhill.  2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries X 6
Wed (6:30) - CHANGE OF SCHEDULE.  Tempo session, Stobhill.
Thurs (6:30) - Track pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
 
I am around all week.
 

​!  I am afraid that I am away again on Monday and Wednesday this coming week.
 
Plan for the week
Mon (7:30) - Track 5K.  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first 1000.
Wed (6:30) - 1/2K and tempo.  3 X approx 500m efforts then tempo.  I would suggest the shorter tempo due to the nights drawing in.  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.  Short tempo - Tempo Shadfen to Jewson’s (1.4m).
Thurs (6:30) - CHANGE FROM SCHEDULE.  A trial of the "Moneghetti workout".   This is a session developed by Steve Moneghetti, Bronze Medallist at the World Championships Marathon in 1997.  The idea is to see how far you can get in the session.  Can be run anywhere, but the plan is to try this on the track so you can accurately measure the distance covered.  The session is as follows:  2X90s efforts at 5K pace with 90s recoveries (jog/walk).  4X60s efforts with 60s recoveries, 4X 30s efforts with 30s recoveries, 4X15s efforts with 15s recoveries, pace increasing as the duration of the effort goes down.
 
Hope to see a few of you on Thursday to try the session out!

Plan for the week
Mon (7:30) - Hills.  10X 1:30 uphill back down in 2:00.  Cottingwood lane.
Wed (6:30) - Track, speed.  3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries.  Extra 200m recovery between sets.
Thurs (6:30) - Tempo, Northern Bypass if light enough.  Alternatively Lancaster Park.  If Bypass, 2 tempos, there and back with 3-4 min recovery.  If Lancaster Park, 3 laps.
 
I am afraid I'm not able to run any of the days this coming week.  However, have fun and run hard!
 

Plan for the week
Mon (7:30) - Short Hills - all about increasing leg strength.  LONG warm up with a few efforts around Lancaster Park.  Then 10 x 10s hill sprints (King's Avenue) with 60-90s recoveries.
Wed (6:30) - Track 1600.  1000m effort to get into the swing of things.  Then 3 X 1600m with 2-3 min recoveries.
Thurs (6:30) - Surges.  4 min steady, 40s hard, 3 min recovery, 3 min steady, 60s hard, 3 min recovery, 2 min steady, 80s hard, 3 min recovery, 1 min steady, 100s hard.  Route – Steads, first effort from left turn in Mitford.
 
I am around all week.  Looking forward to seeing a few of you.

Plan for the week
Mon (7:30) - Track 200s.  20X200m efforts with 200m jog recoveries - all about pace judgement.
Wed (6:30) - Hills.  Mitford Church.  10X 1:30 up, 2:00 recovery back down. 
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.  Short tempo - Tempo Shadfen to Jewson’s (1.4m).  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).


I hope to be around ALL week