Events

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

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/MattIntervals/10mins easy,(800m, 200m rec, 400m, 400m rec)x3-6, 10 mins easy/Sarah

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

Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/EmmaIntervals/RE(I/A) 10mins easy, 4-8 long hills, jog back, 10 mins easy (PO to Memorial)/Sarah

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

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/SarahIntervals/10mins easy, (1k,200m rec,400m,400m rec) x 2-4, 10 mins easy/Rob Russell

Fosters/steady run/LoisFarah/steady run/MaryHolmes/steady run/GarryRadcliffe/steady run/Rob RussellEnnis/10 mins easy,3x6min Kenyan hills,10 mins easy/RachelCoe/10 mins easy, 4x6min Kenyan hills,10 mins easy/Rachel

Fosters/Farah/steady run/MaryHolmes/Radcliffe/steady run/SarahIntervals/10mins easy, 1k,800m,600m,400m,200m, off 200m rec, rest 5min, repeat,10 mins easy/Rob Richards

Fosters/steady run/LJFarah/steady run/GarryHolmes/steady run/EmmaRadcliffe/steady run/SarahEnnis/10 mins easy,1k,, 4x500m,1k,1min recovery,10 mins easy/RachelCoe/10 mins easy, 2x1k, 4x500m,2x1k, 1min recovery,10 mins easy/Rachel

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/ClaudineIntervals/10mins easy, 4-8 long hills, jog back, 10 mins easy (PO to Memorial)/Rob Russell

Fosters/steady run/LJFarah/steady run/GarryHolmes/steady run/MaryRadcliffe/steady run/Rob RussellEnnis/10 mins easy,6-8x400m, off 2 min recovery,10 mins easy/RachelCoe/10 mins easy, 10x400m, off 2 min recovery,10 mins easy/Rachel

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/MaryIntervals/ 10mins easy, 3x6min Kenyan hills,10 mins easy/Sarah