Unfortunately I am travelling to London tomorrow and not back till late Thursday, so you are by yourselves this week.
Plan for the week
Mon (7:30) - Track pyramid - 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries. If you are less experienced doing efforts, then drop the middle 1000m effort. PLEASE ENSURE YOU FOLLOW TRACK ETIQUETTE. Use lane 1 for efforts and lanes 2/3 for the recoveries. If you get any grief from anybody, can you please feed this back to me.
Wed (6:30) - 400's. St Leonards. 1:30 from the pill box hidden behind the hedge, downhill to start with. 1:30 recovery where you finish your effort, 1:30 back up to the pill box, 1:30 recovery. Do 10 X 1:30 efforts, with the 10th one continuing along the road to Fairmoor rather than back up the hill to the pill box. Then back to the club house past Fairmoor garage.
Thurs (6:30) - The schedule says surges. This is a good session, but somebody needs a watch because the timings are complicated. The schedule says to do this starting at the A1/ Clifton Lane junction. However, more recently we have been doing it over the Steads, starting at the left turn in Mitford. The session comprises 4 composite efforts with 3 min recoveries in between. The efforts are as follows: 4min good pace followed immediately by 40s running faster; 3min good pace followed immediately by 60s faster; 2 min good pace followed by 80s faster; 1 min good pace followed by 100s faster.
UKA Level 2