For everyone that is around all week - we will have two hard workouts - Monday and Thursday. We will meet at 5pm at the school track

Monday - Group workout 5pm or if you are not on town - full warm up followed by 5*4 mins with 2 mins rest - regular cool down
Tuesday - 35 to 55 mins easy plus core work
Wednesday - 45 to 65 mins easy relaxed running
Thursday - Group workout, 5pm at BHS. If you are not in town - full warm up followed by 2 * 90 seconds fast with 90 seconds recovery, followed by 4 x 60 fast seconds with 60 seconds recovery, followed by 4 x 30 seconds fast with 30 seconds recovery, followed by 4X 15 seconds fast with 15 seconds recovery - this is all continuous. Full cool down
Friday - 30 to 45 mins easy plus some core work
Saturday - Long run 75 to 95 minutes easy
Sunday - Rest day

Cheers