I am sending you details of the next two weeks since I am away next weekend on top of the world!
W/B 29th Oct
Mon (7:30) - 4s and 2s. Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets. Hamish away
Wed (6:30) - Track "5K". 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first. Hamish hoping to make this session.
Thurs (6:30) - Lancaster Park "9's". Effort from the post-box anti-clockwise. When first runner gets all the way around, they shout 'time' and turn around and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box. "9's" since each effort approximately 9 mins. It is a good idea to keep an eye on the time and stop your effort after 9:15 if you have not heard anything because people can get spread out. 3 reps. Hamish away.
W/B 5th Nov
Mon (7:30) - Track speed session - 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries. Extra 200m recovery between sets. Hamish away
Wed (6:30) - Tempo. Lanci Park or Stobhill - which ever people prefer. Hamish hoping to make this session.
Thurs (6:30) - Hills. 10X 1:30 uphill back down in 2:00. Cottingwood lane. Hamish away
My availability is not great (holiday and work) – I have indicated this after each day.
Happy running and keep warm!