Events

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/MaryIntervals/10mins easy, (600m, off 200m recovery) x 4-6,10 mins easy/Rachel

Fosters/steady run/LoisFarah/steady run/GarryHolmes/steady run/Rob RichardsRadcliffe/steady run/EmmaEnnis/10 mins easy,(400m, 200m efforts, off 200m recovery) x 4-6,10 mins easy/RachelCoe/10 mins easy, (400m, 200m efforts, off 200m recovery) x 8,10 mins easy/Rob Russell

Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/MaryIntervals/10mins easy, 2x800m, off 200m, 2x400m, off 200m, 2x200m, off 200m,10 mins easy/Sarah

Fosters/steady run/JoanneFarah/steady run/LJHolmes/steady run/GarryRadcliffe/steady run/EmmaEnnis/10 mins easy,(800m, 400m, 200m efforts, off 200m recovery) x 2 or 3,10 mins easy/MaryCoe/10 mins easy, (800m, 600m, 400m, 200m efforts, off 200m recovery) x […]

Tavi relays only

Fosters/steady run/NickFarah/steady run/LJHolmes/steady run/Rob RIchardsRadcliffe/steady run/SarahEnnis/10 mins easy,(1k tempo, 5 mins recovery, 3 x 300m, off 100m easy recovery) x 3,10 mins easy/RachelCoe/10 mins easy,(1k tempo, 5 mins recovery, 3 […]

Fosters/Farah/steady run/LoisHolmes/Radcliffe/steady run/EmmaIntervals/10mins easy, 1k, 800m, 600m, 400m, 200m, off 200m recovery,10 mins easy/Sarah

Fosters/steady run/LoisFarah/steady run/LJHolmes/steady run/GarryRadcliffe/steady run/EmmaEnnis/10 mins easy,(400m, off 200m recovery) x 6-8,10 mins easy/MaryCoe/10 mins easy, (400m, off 200m recovery) x 10,10 mins easy/Rob Russell

Fosters/Farah/steady run/NickHolmes/Radcliffe/steady run/SarahIntervals/RE (I/A) 10mins easy, 4-6 long hills, jog back,10 mins easy, PO to Memorial/Rachel