Session 1/Kenyan hills relay x 8 /SarahSession 2/Kenyan hills relay x 8/SarahFoster's run/steady run/Michelle

Fosters/steady run/NickHolmes/steady run/RobertCoe/Mile Cut Downs 1 x 1600m (90sec recovery) 2 x 800m (60sec) 4 x 400m (45sec) 8 x 200m (30sec)/???

Moor Run Wednesday 7th Sandpits cp, near Rowtor 1820 meet 1830 run Approx 10.5 km (370m ascent) in glorious sunshine visiting 5 Tors, crossing 4 rivers, with free parking, over […]

Session 1/3.5 miles Indian file /ClaudineSession 2/4 miles Indian file/???Foster's run/steady run/Michelle

Fosters/steady run/???Holmes/steady run/SarahCoe/Fartlec out/around Abbeyford Woods/???

Session 1/6 long hills /SarahSession 2/8 long hills/Foster's run/steady run/Michelle

Fosters/steady run/NickHolmes/steady run/RobertCoe/Meldon Dam steps x 5/???

Session 1/3 x 1 mile/???Session 2/4 x 1 mile/???Foster's run/steady run/???

Fosters/steady run/???Holmes/steady run/SarahCoe/Kenyan Hills (off road weather permitting, Klondyke) 6 x 6mins/???

Session 1/4 x 5 mile fartlek /ClaudineSession 2/30 sec, 1 min, 2 mins, 3 mins, 4 mins, 4 mins, 3 mins, 2 mins, 1 min, 30 sec/???Foster's run/steady run/Michelle

Fosters/steady run/NickHolmes/steady run/SarahCoe/Tempo 1,2,3,4,4,3,2,1mins (30 sec slow jog recovery)

Session 1/4 mile steady jog to include 2 x 1min efforts, optional mileage /RichardSession 2/1 min, 2 mins, 3 mins, 4 mins, 5 mins, 4 mins, 3 mins, 2 mins, […]