Fosters/Farah/steady run/Nick Robert RIntervals/Mixed, 10mins easy, 1k, 2k, 3k same effort 2 mins rec, 10 mins easy/Sarah

Fosters/steady run/Joanne BTFarah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/EmmaCoe/Mixed, 10mins easy, 2x200, 1 min rec/4 mins rec, 3x1k, 1 min rec/3 mins rec,2x400, 1 min rec, 10mins easy./???

Fosters/Farah/steady run/Lois NickIntervals/Mixed, 10mins easy, 4x200m with strong effort, 2 mins rec, 4x800m, 4 mins rec, 10 mins easy/Rob Russel

Fosters/steady run/LoisFarah/steady run/NickHolmes/steady run/SarahRadcliffe/steady run/MattCoe/Mixed, 10mins easy, 4x6 min Kenyan Hills, 2 mins recs, at tempo, 10mins easy./???

Fosters/Farah/steady run/LJ MattIntervals/Mixed, 10mins easy, 4x5mins Kenyan Hills with strong effort, 2 mins rec, 10 mins easy/Robert R

Fosters/steady run/LoisFarah/steady run/LJHolmes/steady run/RachelRadcliffe/steady run/EmmaCoe/RE(I/A), 10mins easy, 3x2k at tempo, 2 mins rec/4 mins rec, 2x1k at tempo, 2 mins rec, 10mins easy./???

Fosters/steady run/Joanne BTFarah/steady run/LJHolmes/steady run/MattRadcliffe/steady run/SarahCoe/Mixed, 10mins easy, 8x800m at tempo, 120 bpm, 10mins easy./???

Wednesday 26thFinch Foundry NT cp(If your car is big park on the road- the entrance is narrow)Meet 1820 run 18309k / 380m ascentCosdon Beacon via Ivy TorAny questions please ask.Kit to wear or carry:TorchShoes suitable for trail running across open moorlandWarm clothesCoatWhistleNext week: Sandpits cp nr Rowtor

Wednesday 26thBelstone Village Green///enjoyable.heartless.blackedA recce of Sundays SW Fell runners route which goes out to Steeperton. Helpful for anyone racing, a good run regardless.Meet 1820 run 1830Approx 11k / 400m ascent (I'm waiting on route details, race is 13km but we won't do it all)Any questions please ask.Kit to wear or carry:TorchShoes suitable for trail […]

Fosters/Farah/steady run/Nick Robert RIntervals/Mixed, 10mins easy, 2x1k with effort, 2 mins rec2x800 with strong effort, 2 mins rec,, 10 mins easy/Rachel

Fosters/steady run/NickFarah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/SarahCoe/RE(I/A), 10mins easy, 8xlong hills at tempo, jog back, 10mins easy. PO to Station/???

Fosters/Farah/steady run/Lois NickIntervals/RE(B), 10mins easy, 1k/2k/3k 2 mins rec same effort, 10 mins easy/Sarah