Track-Joint session with Phil’s group
2 x 3mins with 90secs rest, 2mins jog recovery, 2 x 2mins with 90secs recovery, 2mins recovery jog, 10mins tempo, 2mins recovery jog, 4 x 60secs effort with 60secs recovery

Timperley Track: (Drills at 7:00pm for those that wish)
Track Session 7:15pm start (Joint session with Mansel’s group)
2 x 3mins with 90secs rest, 2mins jog recovery, 2 x 2mins with 90secs recovery, 2mins recovery jog, 10mins tempo, 2mins recovery jog, 4 x 60secs effort with 60secs recovery

Stamford Park – meet at park car park on Stamford Park Road 7:15pm
1K reps 60secs recovery (number dependant on target race distance)

Timperley Track: (Drills at 7:00pm for those that wish)
Road and Track Session 7:15pm start
1.5-mile road tempo, 5 x 3mins with 90secs rest, 1.5-mile road tempo

Grass, 3x1000m, 7x500m all with 90sec rec

Stamford Park: – meet at park car park on Stamford Park Road 7:15pm
2k reps 2min recovery (number dependant on target race distance)

Timperley Track: (Drills at 7:00pm for those that wish)
Track Session 7:15pm start
2 x 2mins effort with 90secs recovery, 2 x 4mins effort with 90 secs recovery, 1 x 5mins effort with 90 secs recovery, 2 x 4mins effort with 90 secs recovery, 2 x 2mins effort with 90secs recovery

Track, 12x90sec efforts, 75sec rec

Delaheyes Road Hill reps : meet at traffic lights at bottom hill 7:15
10 x hill reps jog down recovery