Week starting 15th July

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6.50pm warmed up and ready to go: track Aldersley. 4 mins tempo - (Stolen from Mr Nichols) 5km break up sesh.. 1km, 4 x 400, 1km, 4 x 200, 1km off 75 secs recovery. 

Thursday: west park - Southgate 6.30pm ready to go into warm up MVR tempo for anyone that wants it. 2 mile warm up - MVR - 1-2 miles warm down 


Saturday 9.30am warmed up and ready to go: Cranmere Avenue (coffee after Tettenhall Green so park there - maybe leave your car at the pool- and warm up to Cranmere). 6 x half a mile 3/4 pace followed by drills and 5 x 30 secs sprints. 

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