Wednesday 30th July

2 locations this week

Commonwealth Pool

– 1830 meet outside Commonwealth Pool for 1845 sharp start. We meet at the bike racks to the left of the front door, beside the car park. Edinburgh front runners meet at the right hand side or inside the building so check you have the right Group!

– £1 subs for those who haven’t block paid.

– Group 1 Mark, Steve and Sandy – Speed session at figure of 8

Dalkeith Track

– 1830 sharp meeting for WU

– £2 subs for those who haven’t block paid, £1 subs for those who have block paid

– Group 2 Shery – Kipchoge variation. Variation of two of Kipchoge’s favourite track sessions he does about 4-5 weeks outwith race week.

6x 400m (he normally does 20 @ 64-65 sec pace) and 4x800m (12 @ 2.10 m pace followed by 10 400s). Alternating between the distances & direction.