Normal meeting place 6:30pm for a warm up jog to Mike’s Tree.
Fartlek style training using parkrun hills. Whistle to start running hard, Duck to start jog recovery. Or use your own watch for timing.
2 minutes hard, 1 minute recovery, 3 minutes hard, 90 seconds recovery, 4 minutes hard, 2 minutes recovery and then do it all a second time.
Run in either direction (i.e. reverse when you get to the corner) keep to left side of path and there should be no collisions! Don’t forget your lights and bright/reflective clothing which is very important on this session.