w/b 12th March

NB - AGM 7:30 on Tuesday in the Rugby Club - try to get along if you can!


Plan for the week
Mon (7:30) - Hills.  10 X 1:30 hill efforts with 2:00 recoveries.  Cottingwood Lane
Wed (6:30) - A change from the schedule swapping the track pyramid session for the track 200 one that we missed because of the snow.  This is a recent addition to the sessions we do and a great challenge:  200m at around 5K pace, 200m at a slow steady run pace X TWENTY.  No stops!!  Great for pace judgement and a sense of achievement when you complete the session. 
Thurs (6:30) - 800s.  Low stobhill.  6 X approx 3 min efforts (time taken for first person to run 2 complete laps), 2 min recoveries.


Marathon Plus
You have a choice this week:
- Wednesday - do 25 X 200m efforts.  This means you will run exactly 10,000m in the session.
- Thursday - do 8 X 800s.
DON'T do both!!
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