w/b 3rd Oct

Plan for the week
Mon (7:30):  Track 400m session - 8-12 x 400m efforts with 45-1:30 recoveries.
Wed (6:30);  4's and 2's Stobhill - (4min effort, 2 min recovery, 2 min effort, 2 min recovery) X 3 
Thurs (6:30):  9's - Lancaster Park.  9 min effort from the postbox anti-clockwise.  First runner turns 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.  3 reps.  This is a really good intro to tempo sessions which we will be doing more over through the winter to help build speed endurance.