Week 10th May - 16th

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 Another great week of training. Standing in the sidelines it’s easy to see how you are all looking sharper and fitter. It’s been a tough week with those 400m efforts on Tuesday but you did yourselves proud. Great to see a big turn out in the rain today. Didn’t really affect your running as bad as we thought. Pat on the backs for rocking up and getting on with it. So good to see the young guns mixing it up with the juniors and the seniors. Here’s this weeks sessions starting Monday 10th May:

Mon: easy up to an hour
Tue: Compton Park 6.30pm warm up. Duncan is laying on a Paarlauf. For those of you not familiar with the term it’s a kind of relay. Then for those that want a little more short break followed by 12 minutes tempo on road. Warm down.
Wed: easy 70 mins wind up to tempo in the last mile or swap to a long bike if that works for you.
Thu: easy 45 - 1 hour unstructured fartlek
Fri: easy 30mins with strides or day off with total rest
Sat: East Park 8.30 warm up 3 x 1 mile of 90 secs race pace. 2 mins recovery jog 2 x 800m off 2 mins then 2 x 400m hard cool down.
Sun: easy long run no more than 90 mins

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