w/b 10th Sept

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.