W/B 10th AND 17th July

Contrary to the circulated schedule, I am afraid I am away all of next week, including next weekend.  As a result, this email covers the next two weeks.  I hope to finally be back running with you on the 17th if possible, but if not, the 19th.


Plan for W/B 10th July
Mon (7:30) - Track Pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.  Play nicely with the children!!
Wed (6:30) - 1/2 K 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).
Thurs (6:30) - Hills.  10X 1:30 uphill back down in 2:00.  From Mitford Church.


Plan for W/B 17th July
Mon (7:30) - 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.
Wed (6:30) - Track 600s.  8X 600m at 5K pace with 2 min recoveries.
Thurs (6:30) - Grassy Pyramid (assuming that conditions allow.  I will try to email during the day to confirm).  Morpeth common.  Long side (L) of pitch effort, short side (S) recovery, L+S effort, L recovery, S+L+S effort, L recovery, whole pitch effort, S+L recovery, S+L+S effort, L recovery, S+L effort, S recovery, L effort.  Whole pitch recovery then repeat.  Finish session with option of effort along Wani line for 0.5 to 0.7 miles.


There is also a plan to do a Park run on the Saturday morning, 22nd July.  More details in due course.