Plan for W/B 7th May

NB - it is a Bank Holiday on Monday.  If you want to run and don't get a weekly email from me, then send an email to me (hamish.mcallister-williams@ncl.ac.ujk) to get a confirmed start time.

Plan for the week
Mon (6 pm - tbc) - River Run.  Follow the river to Bothal, up the hill to the Pegswood Bypass and back down Whorrel Bank.  A nice run out in the bank holiday sunshine!!
Wed (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.
Thurs (6:30) - Track 1600s.  1000m effort, then 2-4 X 1600m efforts with 2-3 min recoveries.
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