w/b 21st Nov

Plan for the week
Mon (7:30) - 800's.  Low Stobhill.  Two circuits with 2 min recovery from when the 1st runner completes the circuits.  6 reps.
Wed (6:30) - Handicap race.  2 laps of Lancaster Park.  Meet at the club house at 6:30.  If you have not emailed Kevin Bray with a recent 5K time, do so ASAP (kevinbray7924@outlook.com)
Thurs (6:30) - Track 5K session.  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.


I am away on both Wednesday and Thursday.  If you run Thursday and are last leaving the track make sure the lights are turned off and the gate is locked.