w/b 11th Dec

Plan for the week
Mon (7:30) - 800s.  Low Stobhill.  6 X approx 3 min efforts, with 2 min recoveries.
Wed (6:30) - Track 200's.  A non-stop session on the track with alternating fast and jog 200m.  20 laps (i.e. 20 X 200m efforts with 200m JOG recoveries).  NB - make sure everything is locked up, and the lights turned off, at the track if you are the last to leave.
Thurs (6:30) - 9's.  Lancaster Park.  Approx. 9 min effort from the postbox anti-clockwise.  First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box.  3 reps.


I am here on Monday, but away Wednesday and Thursday.