Week starting 17th July 2023

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Tuesday easy 8


Wednesday (no coaching) 2 mile warm up 2 miles at Sundays pace 2 mile warm down followed by 4 x 40 secs quick 


Saturday Aldersely Stadium warmed up for 9am start (don’t forget to pay) 1 mile tempo 10 x 300m 3k pace (fast) off jog forward. 6 x 60m quick walk back to start. 

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