Events

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/EmmaIntervals/ 10mins easy, 1k tempo, 5 mins rec, 3x300m, off 100m easy rec, repeat for total of 3 sets, 10 mins easy/Sarah

Fosters/steady run/NickFarah/steady run/GarryHolmes/steady run/SarahRadcliffe/steady run/Rob RussellEnnis/10 mins easy,800m,600,400,200, off 200m recovery, rest 5, repeat,10 mins easy/MaryCoe/10 mins easy, 1k,800m,600,400,200, off 200m recovery, rest 5, repeat,10 mins easy/Mary

Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/MaryIntervals/ 10mins easy, 6-8x600m, off 200m rec, 10 mins easy/Sarah

Fosters/steady run/LoisFarah/steady run/LJHolmes/steady run/MaryRadcliffe/steady run/EmmaEnnis/10 mins easy,2x800m, 2x600, 2x400, 2x200, off 200m recovery,10 mins easy/Rob RussellCoe/10 mins easy, 4x800m, 3x600, 2x400, 1x200, off 200m recovery,10 mins easy/Rob Russell

All groups 10km ring road, coaches Mary, Rob Richards. Lois plus others

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