Week starting 18th July

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 Hi all, there’s no efforts on Tuesday due to the weather. Don’t be daft and go out and tough out a fast run. You’ll end up I’ll. Take the day as an easy one and make sure you put extra effort into Saturday! 


So here’s this weeks generic sessions:


Tuesday east jog preferably in the shade. Slow the run down as much as possible and don’t do over an hour. Drink plenty of fluids on Monday and rehydrate afterwards too. 


Wednesday: maybe include a bit of fartlek into your king run as the weather will be cooler and you’ll be fresher. 


Thursday tempo 1 mile warm up 2.5 miles tempo at about 40 secs slower per mile than your current 5k pace. 


Saturday Compton park 9.30 for warm up hill session. 5 min tempo on top field then cross over to the field with the hill in. 2 x 12 mins continuous. Effort up 3/4 pace - down flat out but controlled. Drills and stretching as a group afterwards. 


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