Week starting 39th July

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Well done to all those that got out and raced at the weekend. 


Massive happy Birthday to Beth Tabor too. 


Tuesday: 


6.50pm warmed up and ready to go: 5 mins tempo followed by 4-5 (depending on fitness) 1200m off 90 secs recovery. From what i observed at the Shrewsbury running festival most of you paced it very well. However when it comes to track work your pacing and discipline is wild! Arrive on Tuesday having worked out a time for each 1200m. I want you to run them a fraction quicker than your last 5k race. 


Saturday: 


9.30am warmed up and ready to go Compton Park 5 mins tempo 10 x 2 mins off a min followed by hill efforts. 

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