W/B 19th Sept

I hope everybody is well and training hard.  Well done to all of those who did the GNR or the trail run which seemed to have turned into a marathon!


Plan for the week
Mon (7:30) - 45's, St Georges Hospital.  Four sets of four 45sec efforts with 45 recoveries.  2:15 recovery between sets.  I'm away.  Just beware making too much noise shouting 'time' while running around the hospital.
Wed (6:30) - 1/2K and tempo.  3 X approx 500m efforts then tempo.  Different routes for the tempo depending on fitness and needs.  I plan to be there.
Thurs (6:30) - Track pyramid - 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.  Unfortunately I will not be able to make this session, but a good general purpose one that suits all abilities.  If you want a slightly easier version, just drop the 1000m in the middle.


Have fun!
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