Training this week is geared towards the Relays at Sheffield on Saturday and will be as follows :-
Tuesday : 6 Mins ( 2 Mins ) 2 x 3 Mins ( 2 Mins ) 2 x 2 Mins ( 2 Mins ) 4 x 30 Secs ( 30 Secs ) - this is primarily a tempo session, so start at tempo pace but aim for VO2 or better on the 2 Minute reps !
Thursday : 15 x 60 Secs ( 60 Secs ) - Race pace for those racing on Saturday and only do 10 - VO2 for the rest and do the full 15
Saturday : No Hill session as it is Northern Cross - those not racing to self operate
Sunday : 10.00am - Delamere Forest - Usual Sunday run but at recovery pace
** 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