A note on the last few weeks

The sessions where i think i need to do is

1500m race pace work -400m in 63/64 seconds, with 100m jog, (do the 300m session but try and drag them out further)

Also need to do 400m faster at 800m pace in 53s/54s as i ran a 57 sec lap the last saturday and it felt quite a bit of effort for that speed.

Fast work so more of those down hill sprints to get legs moving quickly and then bascially lots of fast 200m when im on the track. I have done very little of this

And then Lactic work, Probably the changing direction oness...Zig Zag.

Any thoughts???