Session 1/steady run/???Session 2/Hilly, 10 mins easy, 4 x 5 mins Kenyan hills strong effort, 2 mins rec, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 4 x 6 mins Kenyan hills […]

Fosters/steady run/??? Farah/steady run/LJHolmes/steady run/SarahRadcliffe/steady run/EmmaCoe/10 min easy, (10 min tempo, 5 min easy) * 3,10 mins easy/Chris

Session 1/steady run/???Session 2/Hilly, 10 mins easy, 6 x 200m hills strong effort, walk rec, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 6 x 400m @ 5k race pace, jog rec, […]

Fosters/steady run/LJ Farah/steady run/NickHolmes/steady run/???Radcliffe/steady run/SarahCoe/10 min easy, 20 mins tempo, 5 mins easy, 20 mins tempo,10 mins easy/Chris

Session 1/steady run/EmmaSession 2/Hilly, up 2 mins, 2 mins rec, up 4 mins, 2 mins rec, down 2 mins, 1 min rec, down 2 mins, 2 min rec, go again, […]

Fosters/steady run/Nick Farah/steady run/LJHolmes/steady run/Robert RRadcliffe/steady run/SarahCoe/10 min easy, 30 mins tempo, 5 mins easy, 10 mins tempo,10 mins easy/Chris

Session 1/steady run/NickSession 2/Hilly, 10 mins easy, 6 x long hills strong effort, 2 mins rec, 10 mins easy/EmmaCoe/Hilly, 10 mins easy, 5 x 5 mins Klondike hills, 2 mins […]