Session 1/3 x (200,400,600),2 mins rec /Claudine Session 2/3 x 8mins Kenyan hills/Paul

Session 1/3 x (200,400,600),2 mins rec /Claudine Session 2/3 x 8mins Kenyan hills/Paul

Session 1/3 x (200,400,600),2 mins rec /Claudine Session 2/3 x 8mins Kenyan hills/Paul

Fosters/steady run/Michelle Holmes/steady run/Robert Coe/2 x 10 efforts plus 15min tempo/Andy

Fosters/steady run/Michelle Holmes/steady run/Robert Coe/2 x 10 efforts plus 15min tempo/Andy

Fosters/steady run/Michelle Holmes/steady run/Robert Coe/2 x 10 efforts plus 15min tempo/Andy

Session 1/2 x 1k, 4 x 200m,2 x 1k,2 mins rec /Claudine Session 2/8 x 1k/Ricky D

Session 1/2 x 1k, 4 x 200m,2 x 1k,2 mins rec /Claudine Session 2/8 x 1k/Ricky D

Session 1/2 x 1k, 4 x 200m,2 x 1k,2 mins rec /Claudine Session 2/8 x 1k/Ricky D

Fosters/steady run/Katy Holmes/steady run/Tom Coe/4 x 6min Kenyan hills plus 10min tempo/Rob K

Fosters/steady run/Katy Holmes/steady run/Tom Coe/4 x 6min Kenyan hills plus 10min tempo/Rob K

Fosters/steady run/Katy Holmes/steady run/Tom Coe/4 x 6min Kenyan hills plus 10min tempo/Rob K