Fosters/Farah/steady run/NickSession 1/Jolly, 10mins easy, 2x800, 2x400, 2x800, 2 mins rec, with strong effort, 10 mins easy/Robert RSession 2/Jolly, 10 mins easy, 1k/2k/400/2k/1k at tempo, 2 mins rec, 10 mins easy/Sarah

Fosters/steady run/Joanne BTFarah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/SarahCoe/Jolly. 10mins Easy,200m/400m/600m/800m/200m/400m/600m/800m at tempo all at neg split 2mins rec, 10mins Easy.

Fosters/Farah/steady run/NickSession 1/Jolly, 10mins easy, 1k, 2 mins rec, 4x600 30sec rec,1k,2 mins rec, with strong effort, 10 mins easy/Robert RSession 2/10mins Easy, 10mins MP, 20mins Tempo, 10mins MP, 10mins Easy/Sarah

Fosters/steady run/LJFarah/steady run/NickHolmes/steady run/MattRadcliffe/steady run/EmmaCoe/Jolly. 10mins Easy, 5x1 mile at tempo, 2mins recs, 10 mins easy/???

Fosters/Farah/steady run/NickSession 1/Jolly, 10mins easy, 2k, 2 mins rec, 4x200m , 2 mins rec, 800m, 2 mins rec, with strong effort, 10 mins easy/SarahSession 2/10mins Easy, 15mins MP, 10minsTempo, 15mins MP, 10mins Easy/Matt

Fosters/steady run/NickFarah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/SarahCoe/Jolly. 10mins Easy, 6x1k at tempo, 2mins recs, 10mins Easy. /???

Wednesday 22ndWatervale cp nr Willsworthy Range///royal.unsightly.tuxedosMeet 1820 run 183011k / 300m ascentThrough the range to Doe Tor, Sharp, Hare, Ger, Nat and back along the leat.Any questions please ask.Kit to wear or carry:TorchShoes suitable for trail running across open moorlandWarm clothesCoatWhistle

Fosters/Farah/steady run/MattSession 1/Jolly, 10mins easy, ,2x(4x200m, 200m jog rec) 5 mins rec, with strong effort, 10 mins easy/Robert RSession 2/10mins Easy, 20mins Tempo,20mins MP, 10mins Easy./Emma

Fosters/steady run/LJFarah/steady run/NickHolmes/steady run/EmmaRadcliffe/steady run/MattCoe/Jolly. 10mins Easy, 14x400s at tempo 200m jog rec, 10mins Easy.???

Fosters/Farah/steady run/NickSession 1/Jolly, 10mins easy, 1 mile, (2x800m), 1 mile, 2 mins rec, with strong effort, 10 mins easy/EmmaSession 2/10mins Easy, PO – Sandpits @MP, Return @10k pace, 10mins Easy/Sarah