Week starting the 1st July Next two weeks

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Tuesday warmed up and ready to go at 6.50pm Sabrina Avenue.


4 min tempo followed by 10 x 500m off 75 secs recovery 



Easy run for anyone raving the sexy series.


Saturday 8-10 miles of running with a really strong 3 mile effort in the middle. Yes you can use parkrun you fannies.


Sunday keep your long runs to under 90 mins and don’t run too slow.


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Week starting 8th July 


I’m away all week kids 


Warmed up for 6.50pm Aldersely Track straight 4 mins tempo followed by 12 x 300m just under 5k pace with jog forward back to start.


Saturday put a Parkrun time down followed by 10 x 20 secs hills


Keep the Sunday long run under 90 mins 






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