W/b 6th feb

Plan for the week
Mon (7:30) - Track 400's.  8-12 x 400m efforts with 1:30 to 45s recoveries.  If your key goal is a marathon or above in the next 2-3 months, then go for 45's recoveries.  If half-marathon go for 1 min.  If your goal is less than a half marathon, or you don't have a key goal in the next 2-3 months, go for 1:30 recoveries.  This allows you to focus on quality.
Wed (6:30) - Handicap race - I'll forward Kevin Bray's email about this.  All welcome.  £2 per person for post run buffet and drinks.  Make sure Kevin knows if you plan to run (kevinbray7924@outlook.com).
Thurs (6:30) - 4's and 2's.  Stobhill.  4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery.  3 sets.
 
I hope to be around all week!