Week starting 7th March

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Tuesday session is over Perton see above 



Monday very easy up to an hour 


Tuesday meet at Tettenhall High St 6.30pm sharp. Session is at Gainsborough Drive Perton 6.50pm sharp:


6 x 600m (3,600m) @5k pace 1 min rec


6 x 400 (2,400m 6k) @ just below 5k pace 90 secs rec 


6 x 200m (1,200 7.2k) (threshold) 30 rec 


10 min tempo between 5-10k pace 


Wednesday: midweek long run up to 10 miles with a pick up in the last 12 mins


Thursday: easy 12 mins warm up 20 mins tempo (45 secs per mile over 5k pace) 12 mins cool down 


Friday: rest day with basic drills or easy jogging and drills for 20 mins


Saturday: Good warm up with drills then fast Parkrun. Get a time down for team managers to select relay teams. Followed by 5 min recovery and 6 x 1 min off a min rec at the same pace as your Parkrun.


Sunday: Easy Long run up to 90 mins 










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