There is a good chance Richard won't be available for sprint training on Thursday evening. However, this is no excuse for not training!

With Sunday's West Wales Indoor Championships in mind, sprinters are advised to do a light session consisting of the usual warm-up then 6-8 x 60m fast relaxed runs at about 80% effort [slow walk back recovery]. This is supposed to be a 'feel good' session so you should not go "eye-balls out". At the end of the session you should feel like you could do more. Run as you feel but above all else....relax!

Athletes NOT competing over the weekend can do 6 x 200m at 80% effort [2 minutes recovery].  Athletes under-13 are to do the above prescribed 60m fast relaxed run session.

EVERYONE should do 10 minutes of stretching to finish.

BE AWARE - All being well, Richard might turn up...so no skiving!