Events

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