Session 1/steady run/???Session 2/Hilly, 10 mins easy, 6 x 200m hills strong effort, walk rec, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 6 x 400m @ 5k race pace, jog rec, 10 mins easy (Castle Hill)/Claudine

Fosters/steady run/LJ Farah/steady run/NickHolmes/steady run/???Radcliffe/steady run/SarahCoe/10 min easy, 20 mins tempo, 5 mins easy, 20 mins tempo,10 mins easy/Chris

Session 1/steady run/EmmaSession 2/Hilly, up 2 mins, 2 mins rec, up 4 mins, 2 mins rec, down 2 mins, 1 min rec, down 2 mins, 2 min rec, go again, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 8 long hills @ 10k pace, jog back, 10 mins easy (PO to Station)/Claudine

Fosters/steady run/Nick Farah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/SarahCoe/10 min easy, 30 mins tempo, 5 mins easy, 10 mins tempo,10 mins easy/Chris

Session 1/steady run/NickSession 2/Hilly, 10 mins easy, 6 x long hills strong effort, 2 mins rec, 10 mins easy/EmmaCoe/Hilly, 10 mins easy, 5 x 5 mins Klondike hills, 2 mins rec, 10 mins easy/Claudine

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