Meet 6:30 normal winter meeting point. Jog up to Temple Newsam as warm-up. Interval session in a triangle shape with UPHILL side, FLAT side and DOWNHILL side. All on grass so good cross-country training (trail shoes would be good) there will be efforts on all sides of the triangle, so you can practice your full range of hill running technique.
Don’t forget reflective clothing, bright things, lights, water and warm clothes for recovery. A good chance to try out your cross country footwear before PECO in a weeks time.
Triangle in front of house. ( 10 mins of run 1 side recover 1 side; 10 mins of run 2 sides recover 2 sides, 10 mins of run 3 sides recover 2 sides)