Monday 14th August : 7pm as usual at Knights Grange - 8 x 400 ( 2 Mins ) - 1500 pace or quicker with the longer recovery
Tuesday : No formal endurance group session - self operate if not able to do Monday
Thursday :16 x 200 ( 30 Secs ) - faster than 1500 pace - those racing at the weekend can join in and do 6 - 8 at race pace !
Saturday : 8.30am - Delamere Forest - Hill session including run up to mast
Sunday : 10.00am - Delamere Forest - Usual Sunday run - recovery for those racing Saturday
** It is worth mentioning for those not training 5/6 days a week that they should consider doing a short run on a Wednesday to clear the legs before the Thursday session - often people complain of being tired or heavy legged on a Thursday and the reason can be merely not warming down properly on the Tuesday and a gentle run on a Wednesday might just clear any lactic left in the legs