The old grey duck and whistle test

Beginners week 8. Award night for 5 who’ve achieved being able to run for 30 minutes without stopping.
Achievers:- Warm up 8 trees fast back for 4-slowly and repeat to Templenewsam Road.
Main efforts:- on whistle run hard for 10 seconds, at sound of duck recover for 10 seconds. Whistle- 20 seconds hard, rcover for 20. Increase each effort by 10 seconds until 15 mins have elapsed then reduce by 10 seconds each effort.
For those not old enough:- John peel introduced a music programme with a similar title but without the duck. This evening the’old grey’ is the LIRF!

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