Plan for the week
Mon (7:30) - Track 800's. 6-8 x 800m with 1-2 min recoveries. This is a really good tough endurance session that challenges your ability to maintain your pace throughout the whole session. Being on the track it is obviously easy to see if you manage to do this or not.
Wed (6:30) - 9's. Lancaster Park. This is an excellent introduction to tempo running which is one of the most important but most ignored facets of training. This session works for a broad range of ability since we regroup after each lap of Lancaster Park. We do three in total. Efforts are from the postbox anti-clockwise, finishing when the first runner gets all the way around the estate which should be around 9 mins (hence the name of the session). On getting to the postbox, the first runner turns and jogs clockwise, picking up runner as they meet, until they reach the last person, then all proceed anti-clockwise to re-start effort at post-box.
Thurs (6:30) - 2s and 1s. Short quick efforts in Kirkhill. 2:00 efforts with 1:00 recoveries X6. Then 1:00 efforts with 1:00 recoveries X 6.
UKA Level 2