Session 1/steady run/Emma
Session 2/Bangin’, 10 mins easy, 2x1k with effort, 2/4mins rec, 2×800 with strong effort, 2 mins rec, 10 mins easy/Martin
Coe/Bangin’10 mins easy, 10mins steady, 4mins rec, 4x4mins at tempo, 1 or 4 mins rec, 10mins steady,10 mins easy/Claudine