Coach Jane starts her month with the Link Road downhill session. First run the whole length (a bit less than 1,600 metres), then jog back up 800m, turn and blast 400m, jog back 800m, 400m down again, then jog the 800m back to the start - and repeat. This is a long session and well worth doing for the mileage towards a coming half marathon as well as the speed-endurance benefit.
A choice on Thursday of the Itton 8 or the Shirenewton & back run which can be anything up to 8 miles depending on when you choose to turn round.
And finally, on Saturday the fourth Gwent League of the season at Bath Uni. Watch this space for transport arrangements.