w/b 6th feb

I have been given the all clear to once more return to running, though starting off cautiously.  I am planning on a short run tomorrow morning and if this goes OK I hope to be able to run with the group every night this coming week.  Fingers crossed!
 
Plan for the week
Mon (7:30) - Track 800's.  4-6 x 800m efforts with 2 to 1 min recoveries.  More efforts if you have a spring marathon coming up.  No less than 1:30 recovery unless you are training hard for a half marathon plus.
Wed (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.  Great introduction to tempo running.
Thurs (6:30) - 2's and 1's, Kirkhill.  6X 2 min efforts with 1 min recoveries, then 6X 1min efforts with 1 min recoveries.
 
Hope to see loads of you training,