Fosters/steady run/JoFarah/steady run/NickHolmes/steady run/GarryRadcliffe/steady run/EmmaEnnis/10 mins easy,4-8 long hills, jog back,10 mins easy(PO to Memorial)/Rob RussellCoe/10 mins easy, 4-8 long hills, jog back,10 mins easy(PO to Memorial)/Rob Russell
Fosters/Farah/steady run/LJHolmes/Radcliffe/steady run/EmmaIntervals/10mins easy, 3x6 min Kenyan hills, 10 mins easy/Mary
Fosters/steady run/NickFarah/steady run/LJHolmes/steady run/GarryRadcliffe/steady run/SarahEnnis/10 mins easy,6-8 alternate loops of Leeze Park Estate,10 mins easy/Rob RussellCoe/10 mins easy, 8-10 alternate loops of Leeze Park Estate,10 mins easy//Rob Russell
Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/ClaudineIntervals/10mins easy, 4-6xloops round the park, recover along car park, 10 mins easy/Rachel
Fosters/steady run/NickFarah/steady run/LoisHolmes/steady run/GarryRadcliffe/steady run/SarahEnnis/10 mins easy,3x6 min Kenyan hills,10 mins easy/Rob RussellCoe/10 mins easy, 4x6 min Kenyan hills,10 mins easy//Rob Russell
Fosters/Farah/steady run/LJHolmes/Radcliffe/steady run/ClaudineIntervals/10mins easy, (1k,200m rec,400m, 400m rec) x 2-4, 10 mins easy/Mary
Fosters/steady run/NickFarah/steady run/LJHolmes/steady run/SarahRadcliffe/steady run/EmmaEnnis/10 mins easy,4-6x800m, 1 min rec,10 mins easy/Rob RussellCoe/10 mins easy, 10x800m, 1 min rec,10 mins easy//Rob Russell
Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/EmmaIntervals/10mins easy, (400m, 200m rec, 200m, 200m rec) x 6, 10 mins easy/Mary