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w/b 3rd April

1/4/2017

 
Plan for the week
Mon (7:30) - Track 800s.  4-6 x 800m efforts with 2 to 1 min recoveries
Wed (6:30) - Steads. An opportunity to get out into the country.  Via Water Tower, usual 7 efforts:  1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn in Tranwell Woods to junction just before Water Tower; 6) left bend after water tower to top of first rise; 7)  top of next rise to junction.
Thurs (6:30) - ½ K and tempo.  3 X approx 500m efforts then tempo.  Route – Allery Bank to level crossing.  1st effort level crossing to Park House.  Track to Guidepost road.  2nd effort to Hepscott Red House.  Down to junction and hard left.  3rd effort to farm track on right.  To Shadfen.  Slow group - Tempo Shadfen to Jewson’s (1.4m).  Fast Group Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
 
I am definitely away on Thursday and probably won't make it on Wednesday either.

Comments are closed.

    Hamish McAllister-Williams

    UKA Level 2
    The main requirement to join the group is a desire to improve your running. It is very much
    for people who have raced e.g.
    a 10K or GNR and now
    want to get faster.
    I provide sessions that a broad range of athletes
    can take part in.
    I can provide individually tailored advice to runners regarding training and racing

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