Fosters/steady run/LoisFarah/steady run/LJHolmes/steady run/GarryRadcliffe/steady run/SarahEnnis/10 mins easy,3x800m, 2x600, 1x400, off 200m recovery,10 mins easy/MaryCoe/10 mins easy, 3x1000m, 2x800, 1x600, 1x400, off 200m recovery,10 mins easy/?Mary
Fosters/Farah/steady run/GarryHolmes/Radcliffe/steady run/ClaudineIntervals/10mins easy, 3x1k off 400m, 6x400m, off 200m, 10 mins easy/Rob Russell
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