Mon (7:30) - Track - 800m efforts. 6-8 X 800m with 1:30 recoveries.
Wed (6:30) - Hills, Cottingwood Lane. 10 X 1:30 up the hill, 2:00 to get back down to start.
Thurs (6:30) - 800's. Low Stobhill. Two laps, or the time it takes the first person to do two laps, then 2 mins recovery. 6 efforts.
The Thursday session does differ from Monday due to a) a hill in each lap and b) a slightly longer recovery. This does make a difference to how you run the session. The Track session on Monday is about fast maintained pace. The session on Thurs is about spreed and strength.
I'm sorry to say that I will not be around on Wednesday or Thursday - I'm off warm weather training in Nice prior to my marathon in Greece in April. Unfortunately I have lots of work to do as well, but should be good getting a run along Promenard Des Anglais (if you don't know Nice, there is a wide path running for a few miles right next to the sea front, which is a great place to run). In preparation I'm off out to sample some sea air running along to somewhat colder (but more beautiful) Northumberland coast.