Joint session with Phil’s group:   4 x 60secs effort with 90secs recovery, 4 x 90secs effort with 2mins recovery, 4 x 60secs effort with 90secs recovery

Joint session with Mansel’s group:
Track session: 4 x 60secs effort with 90secs recovery, 4 x 90secs effort with 2mins recovery, 4 x 60secs effort with 90secs recovery

Session in John Leigh Park

4 sets of 30sec hill rep, 90sec sustained effort, 30sec hill rep, 3.5 min effort, 2mins between efforts, 4mins between sets

Grass session long reps- 3mins, 5mins, 8mins, 5mins, 3mins all with 2mins recovery

5 sets of 3x 300m, 75sec rec, 3min jog between sets

1.5-mile road tempo, 2 x 4mins, 2 x 3mins, all with 75secs rest, 1.5-mile road tempo