Week Begin	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
4.1.10		P & S: Hill 10 mins up & ax{down}. 10 mins up {down}. Swap sides		LT: 8x 1 mile {2 mins}			Runcorn xc
11.1.10		An; 2 mins easy, 1 min hard for 30 mins.		Moderate			Helsby 1/2
18.1.10		Easy run for those who have done Helsby. An:6 x 2 mins{ 3 mins}		LT: 1hr 15 mins with 4 x 10 mins @ 1/2 mara pace {5 mins}
25.1.10		1/2 mara superset: 2 x 400 @ max, 800 @ 10k,1300m @ 1/2 mara {jog to start}		LT: 9 x 1 mile {90 secs}			Walton Park xc
1.2.10		An/LT: 3 x 3 mins @ 5k , 2 mins @ 3k, 1 min @ 1.5k. [90, 60 secs] , [3 mins]		Moderate
8.2.10		P & S: New hill 10 mins up + exercise. Swap sides & repeat.10  mins buddy parloufs		LT: 1 hr 20 mins with 3 x15 mins @ 1/2 mara pace. {5 mins}
15.2.10		An:5 x 2.5 mins hard {3 mins}. Work in pairs to keep pace.		Moderate			B'wood xc & Village Bakery 1/2
22.2.10		P & S: Old hill 10 mins up, ax [down}. 15 mins relays		LT: 10 x 1 mile {90 secs}
1.3.10		1/2 mara superset: 2 x 400 @ max, 800 @ 10k,1500m @ 1/2 mara {jog to start}		LT: 1 hr 20 mins with 3 x 20 mins @ 1/2 mara pace. { 3 mins}			Runcorn Town Park xc
8.3.10		P & S: New hill 10 mins up + exercise. Swap sides & repeat.10  mins buddy parloufs		All: 5 x 3 mins hard {3 mins}
15.3.10		An:3 x (6 x 200m @ mile pace, {1 min} [3 mins]		An; 2 mins easy, 1 min hard for 30 mins.
22.3.10		PC: 3 x(5 x 50, 80, 100 m). {1 lap}, 2 laps}		Moderate			Wilmslow 1/2 & L'pool 1/2

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