From this week, I am going to try to identify one of the sessions for which I am going to suggest an adaptation for those aiming for marathons or longer races, though anybody can join in. I will do this for sessions on a Wednesday or Thursday since starting these at 6:30 allows a little more scope for lengthening them. Also note - I have a minor change to the schedule changing "9's" to "Tempo" on the 7th and 15th Feb.
Plan for the week
Mon (7:30) - 800s. Low Stobhill. Two laps X 6. 2 mins recovery from the time the first person completes two laps (around 3 mins).
Wed (6:30) - Track 1600s. 1000m to start and then 3 X 1600m. 2:30 recoveries.
Thurs (6:30) - 2's and 1's. Kirkhill. 6X 2:00 efforts with 1:00 recoveries then 6X 1:00 efforts with 1:00 recoveries.
Marathon plus preparation
For the session on Wednesday, cut the recoveries down to 1:30 - 2:00 and aim to do 4-5 X 1600m.
I am around all week.
UKA Level 2