Fosters/steady run/Joanne BTFarah/steady run/LJHolmes/steady run/MaryRadcliffe/steady run/EmmaCoe/RE(I/A) 10mins easy,1k/800m/600m/400m/200m/1k, then neg 2 mins rec,10 mins easy/???

Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/RachelIntervals/RE(B), 10mins easy, 6 long hills with string effort, 2 mins rec, 10 mins easy/Rob Russell

Ring Road run/ Lois & Robert R

Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/MaryIntervals/RE(B), 10mins easy, 2k, 2 mins rec, 4x200, 2 min rec, 800, 2 min rec, with strong effort, 10 mins easy/Sarah

Fosters/steady run/Joanne BTFarah/steady run/LJHolmes/steady run/MaryRadcliffe/steady run/Rob KellyCoe/RE(I/A) 10mins easy,3k/2k/1k at tempo all at neg 2 mins rec, 10 mins easy/???

Fosters/Farah/steady run/GarryHolmes/Radcliffe/steady run/EmmaIntervals/RE(B), 10mins easy, 2x (4x200m, 200m jog rec) 5 mins rec, with strong effort, 10 mins easy/Sarah

Fosters/steady run/LoisFarah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/EmmaCoe/CE 10mins easy,30mins tempo, 5mins easy, 10mins tempo, 10 mins easy/???

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/Robert RIntervals/RE(B), 10mins easy, 1 mile, (2x800), 1 mile, 2 mins rec, with strong effort, 10 mins easy/Emma

All groups 1 mile time trial Joanne BT, LJ & Robert R

Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/RachelIntervals/RE(B), 10mins easy, 2x800,2x400,2x800 2 mins rec, with strong effort, 10 mins easy/Rob Russell

Pavey/Cto5k wk 1/Joanne BTFosters/steady run/NickFarah/steady run/MattHolmes/steady run/Robert RRadcliffe/steady run/SarahCoe/RE(I/A) 10mins easy,12x400 at tempo, 200m jog rec, 10 mins easy/???

Wednesday 10thSourton village hall, opposite The Highwayman phMeet 1820 run 18305k / 260m ascentA chance to check out the route ahead of Saturdays race. Or to run it for those […]