Meet as usual on the grass field corner near the house at 6.30pm
Elite warm up to house and down hill to lake, turn left and meet at far end of middle lake.
The rest of the group will take a more direct route to the middle lake.
300M time trial. A circle on the paths round the middle lake. Time yourself (if you have the means – we have a couple of stopwatches for those without)
Try to repeat your time each time you do it. The idea is to maintain the same pace time & time again.
Rest between each effort by jogging over two bridges.
Steady jog back to grass field to meet the beginner groups for stretching & perhaps join them in their running games.