Joint session with Mansel’s group
Track session – 5 sets of 4 x 200m every 70secs with 4mins jog between sets
(800/1500m runners sets 1, 3 & 5 only)

Track, joint session with Phil’s group. 5Sets of 4x200m every 70secs. 4 mins jog rec between sets

Road and Track session – 1.5-mile road tempo, 4 x 3mins with 75secs rest, 1.5-mile road tempo

Grass, 2x1000m, 8x 500m, 90 sec rec

Grass session long reps – 2 x 5mins, 2 x 4mins, 2 x 3mins, 2 x 2mins all with 90secs recovery.

Track, 12x 400m, 90sec jog recovery