This Weeks Training: 5th – 7th April

Hi Folks,
club sessions for this week are;

Group 1: Cascade 6M run (target mile splits 6.30, 6.15, 6.0, 5.45, 5.30(!), 6.30)

Groups 2 & 3: Cascade 5M run (The first mile should be at Marathon pace, 2nd mile @ 1/2 Marathon pace, 3rd mile @ 10k pace, 4th mile @ 5k pace, 5th mile @ Marathon pace)

Group 4: Easy 4 mile run

Group 1: 12 x 400m (or 80 seconds) with 30 seconds recovery
Group 2: 10 x 400m (or 90 seconds) with 30 seconds recovery
Group 3: 8 x 400m (or 1m 40s) with 30 seconds recovery
Group 4: Easy 4 mile run

Proposed route: Jesmond Dene

All sessions begin/finish with warm-up and cool-down run.

Cheers
DD