Thurs 9th: Duck & Whistle

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.

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