Events

Fosters/steady run/LJFarah/steady run/LoisHolmes/steady run/GarryRadcliffe/steady run/EmmaEnnis/10 mins easy,6-8x400m, off 200m recovery,10 mins easy/MaryCoe/10 mins easy, 10x400m, off 200m recovery,10 mins easy/???

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/GarryIntervals/10mins easy, 3x6min Kenyan Hills, 10 mins easy/Mary

All groups 1mile time trial Rob Russell, LJ, Garry, Mary

Fosters/steady run/LoisFarah/steady run/LJHolmes/steady run/GarryRadcliffe/steady run/SarahEnnis/10 mins easy,63x800m, 2x600, 1x400, off 200m recovery,10 mins easy/MaryCoe/10 mins easy, 3x1000m, 2x800, 1x600, 1x400, off 200m recovery,10 mins easy/?Mary

Ring road all groups All leaders if possible LJ, Nick, Sarah, Mary, Garry, Matt

1k time trial All groups Rob Richards, LJ, Nick, Sarah, Garry, Mary

Fosters/steady run/NickFarah/steady run/LJHolmes/steady run/MaryRadcliffe/steady run/EmmaEnnis/10 mins easy,1x1k, 3x400m, 5x200, off 200m recovery,10 mins easy/Rob RussellCoe/10 mins easy, 2x1k, 4x400m, 6x200, off 200m recovery,10 mins easy/Rob Russell