Week beginning 14th October

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 Tuesday:


Warmed up and ready for 6.50pm: Sabrina Avenue

4 sets of 1k then 500m alternating between 10k and 5k pace off 75 secs.


Thursday: Track Aldersley (I’ll move this if it’s icy) warmed up and ready to go 6.50pm: 5 min tempo 5 x 200m off 1 min at a tad over 5k pace to get the legs fresh for Saturday. 


Afterwards old like 15 -20 mins in Costa to talk through transition from Track to the winter. possibly do that but online if you can’t make it. 


Saturday XC relays 

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