w/b 13th June

Plan for the week
Mon (7:30) - Track 800s.  4-6 X 800m efforts with 1-2 min recoveries.  In general if you are working in pace for races up to 10K as many of us are doing at the moment, go for 1:30 or 2 min recoveries.  If you are focused on half marathon plus, then go for a shorter recovery of 1 - 1:30 min.
Wed (7:30) - Newburn River Run.
Thurs (6:30) - grassy pyramid - good recovery session after a race.  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.


Contrary to the previously circulated schedule, I hope to be down on Monday.  Either way, please be aware of some of the conflict that has occurred with other groups on the track on a Monday night.  If I don't make it, let the other groups know what our group is doing.  Run the efforts in lane one.  Get off the track for the recoveries.


Also contrary to the schedule, I won't be down on Thursday.  It will be a little uncertain how many people turn up.  If you are on the email list, I suggest emailing around to find out who is running.  The planned session is a good recovery session - though you can work hard on it as well.  However if everybody turning up to run have not done Newburn, then you may want to do another session.