The last of the cross country runners should have been winched out of the mud by the time we get back to the track on Tue so we’re back to an intensive week on the training programme:
SUNDAY 13TH Long run
MONDAY 14TH 5 mile steady
TUESDAY 15TH 5 mile Fartlek (1 mile warm up 3 miles Fartlek, 1 mile warm down)
WEDNESDAY 16TH 5 mile steady
THURSDAY 17TH 4 miles sustained run (1 mile warm up, 2 miles sustained run, 1 mile warm down)
FRIDAY 18TH Rest day
SATURDAY 19TH race or easy run
We’ll let those racing the Manchester Half on Sunday count that as their long run!
