Meet at track for warm up , club chat at 6.50 pm. followed by drills with Lou , then session starts @ 7.05 .
Session : 4 Sets of : 1K on grass ( Threshold) , followed by 400m.( hard) on track .
75 second recovery between sets .
Marathoners ; 6 Sets
Next 4 Weeks ;
WK.2 Magic Mile + Threshold
WK.3 Hills +reps
WK.4 Hills + reps
Thursday Threshold :
10 Mins , 5mins , 5 mins , 5 mins , 10 mins. ( 2 min . jog between )