Interval reps of different lengths with short running recovery. Slight inclines and uneven surface increase the challenge and strength benefit of this session, you should cover a fair bit of distance!
Meet 6:30 at summer meeting point, corner of the main field. Jog over to S corner of house we will do some dynamic stretches running drills approx 5-10 mins.
Insect repellent highly recommended…
4 copses. Start at S corner of house. Run hard round 1 st copse, back over field. Recover round small copse close to house. Carry on to the next copse and so on. A set can be 3 copses or 4 copses. Once you finish a set start again from the first copse. Aim to do 3 sets.