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

Pavey/Cto5K wk4/MichelleSession 1/steady run/NickSession 2/Down ladder 10 mins easy3k,2k,1k, strong effort, 2 mins rec, 10 mins easy/Robert RCoe/Pyramid, 10 mins easy, 800m,600,400,200,400,600,800 at tempo, 2 min recs, 10 mins easy/???

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

Pavey/Cto5K wk5/MichelleSession 1/steady run/NickSession 2/Pyramid, 10 mins easy, 200m,400,600,800,600,400,200, 2 mins rec, 10 mins easy/MattCoe/Ladder down, 10 mins easy, 800m,600,400,200 at tempo all at neg splits, 2 mins rec, 10 mins easy/Claudine

Pavey/Cto5K wk 6/Joanne, BTFosters/steady run/NickFarah/steady run/Robert RHolmes/steady run/EmmaRadcliffe/steady run/SarahCoe/10mins easy, 10mins tempo,5mins easy, 10mins tempo, 5 mins easy, 10 mins tempo,10mins easy, 60mins total/???

Pavey/Cto5K wk6/MichelleSession 1/steady run/NickSession 2/Pyramid, 10 mins easy, 800m,600,400,200,400,600,800, 2 mins rec, 10 mins easy/SarahCoe/Ladder up, 10 mins easy, 1k,2k,3k, at tempo all at neg splits, 2 mins rec,10 mins easy/???

Pavey/Cto5K wk 7/Joanne, BTFosters/steady run/NickFarah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/SarahCoe/10mins easy, 20mins tempo,5mins easy, 20mins tempo, 10mins easy, 65mins total/???

Wednesday 23rdOCRA Pavillion, nr Okehampton tennis courtsMeet 1820 run 1830Approximately 10km Town to Moor runEast Okement Valley, goat track Culliver Steps, Halstock, East HillAny questions please ask.Kit to wear or carry:TorchShoes suitable for trail running across open moorlandWarm clothesCoatWhistle

Pavey/Cto5K wk7/MichelleSession 1/steady run/NickSession 2/Ladder up, 10 mins easy, 1k,2k,3k, 2 mins rec,, same effort, 10 mins easy/EmmaCoe/Pyramid, 10 mins easy, 800m,600m,400m,200m,400m,600m,800m, at tempo, 2 mins recc 10 mins easy/Claudine

Pavey/Cto5K wk 8/Joanne, BTFosters/steady run/LJFarah/steady run/Robert RHolmes/steady run/HannahRadcliffe/steady run/MattCoe/10mins easy, 20mins tempo,5mins easy, 20mins tempo, 10mins easy, 65mins total/???