Mon (7:30) - 4s and 2s Stobhill. 3 X (4 min effort, 2 min recovery, 2 min effort, 2 min recovery). Round and round Stobhill.
Wed (6:30) - Handicap race. Meet at Club Hut at 6.30pm for start at 6.50pm - COURSE is at Lancaster Park and is a bit more than 2 laps to make it 5km. Prizes for first 3 on the night plus fastest time (male & female) and highest %age effort! If you plan to run, make sure you contact Kevin (email@example.com) in advance and give him a recent 5K time for youself.
Thurs (6:30) - Track speed session: 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries. Extra 200m recovery between sets.
I may not manage to make the session tomorrow (Monday), but should be around for the other two sessions.