w/b 3rd Sept

Plan for the week
Mon (7:30) - Track 200s.  20X200m efforts with 200m jog recoveries - all about pace judgement.
Wed (6:30) - Hills.  Mitford Church.  10X 1:30 up, 2:00 recovery back down. 
Thurs (6:30) - 1/2K 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.  Short tempo - Tempo Shadfen to Jewson’s (1.4m).  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).


I hope to be around ALL week