Meet as usual on the grass next to the lodge gate car park for 6.30pm.
Warm up along the line of trees towards the house – run 8 forward, recover 4 back
Duck & Whistle session is amongst the trees & paths across the road, just off the mini roundabout.
When you hear the duck you run hard until you hear the whistle then you recover – jog or walk until you hear the duck then run hard. The timed runs are of different lengths starting with 30 seconds going through to 2 minutes of hard effort, and back down the pyramid.
cool down jog back to the car park.