All groups/ 1km time trial/ Nick LJ, Robert R, Sarah

Session 1/steady run/MattSession 2/Speedy, 10 mins easy, 8 x 400m with effort, 400m jog rec, 10 mins easy/Robert RCoe/Speedy, 10 mins easy, 10 x 800m, 90 sec rec, 10 mins easy/Claudine

Pavey/Cto5K wk 1/Joanne, BTFosters/steady run/NickFarah/steady run/MattHolmes/steady run/EmmaRadcliffe/steady run/SarahCoe/10mins easy, 15m tempo,5m easy, 15m tempo, 10m easy, 65m total/???

Dartmoor runWednesday 11thSandpits cp nr Rowtor///snug.chicken.richMeet 1820 run 183011k / 330m ascentRowtor > west Mill > East Mill > oke Tor > Belstone Tors > scarey torAll welcome. Any questions please ask.Kit to wear or carry:Shoes suitable for trail running across open moorlandClothes suitable for the weather conditionsCoatWhistle

Pavey/Cto5K wk1/Robert RSession 1/steady run/NickSession 2/Speedy, 10 mins easy, 4 x 1k with effort, 2 mins rec, 10 mins easy/SarahCoe/Speedy, 10 mins easy, 12 x 400m at tempo, 200m jog rec, 10 mins easy/???

Pavey/Cto5K wk 2/MichelleFosters/steady run/LJFarah/steady run/EmmaHolmes/steady run/MattRadcliffe/steady run/SarahCoe/10mins easy, 10m tempo,5m easy, 10m tempo, 5m easy/???

Wednesday 18thFinch Foundry NT cpIf your car is big park on the road and walk inMeet 1820 run 183010k / 480m ascentTaking in Cosdon Stone Row, Circle and Beacon. Hilly but great route. Nice long downhill finish!All welcomeAny questions please ask.Kit to wear or carry:TorchShoes suitable for fell running across open moorlandWarm clothesCoatWhistle

Pavey/Cto5K wk2/MichelleSession 1/steady run/NickSession 2/Speedy, 10 mins easy, 6 x 800m with effort, 2 mins rec, 10 mins easy/SarahCoe/Speedy, 10 mins easy, 4 x 2k at tempo, 2 mins rec, 10 mins easy/???

Pavey/Cto5K wk 3/Joanne, BTFosters/steady run/LJFarah/steady run/MattHolmes/steady run/EmmaRadcliffe/steady run/Robert RCoe/10mins easy, 20m tempo,5m easy, 20m tempo, 5m easy, 65m total/???

Pavey/Cto5K wk3/MichelleSession 1/steady run/Robert RSession 2/Speedy, 10 mins easy, 10 x 200m with strong effort, 2 mins rec, 10 mins easy/???Coe/Speedy, 10 mins easy, 8 x 800m at tempo 120 bpm, 10 mins easy/Claudine

Pavey/Cto5K wk 4/Joanne, BTFosters/steady run/LJFarah/steady run/Robert RHolmes/steady run/MattRadcliffe/steady run/SarahCoe/mins easy, 10mins steady,10mins tempo, 10mins steady, 10mins tempo, 10mins easy, 60mins total/???

Wednesday 2ndWatervale cp, near Willsworthy range///perch.singers.unfoldsMeet 1820 run 183010k / 300m ascentThrough the range, Doe Tor, Sharp Tor, Hare Tor, Ger Tor, leat and back through the rangeAny questions please ask.Kit to wear or carry:TorchShoes suitable for trail running across open moorlandWarm clothesCoatWhistle