Usual meeting place 6:30pm. Warm up jog to Mike’s Tree. remember lights & bright reflective clothing as it is still dark…. Not for long, yippee!
Session will be interval, running anti-clockwise down 1st parkrun hill, left alongside lake, up 2nd parkrun hill to the corner then back down 1st hill. Steady-Hard-Steady-Hard-Steady-Hard. Short recovery back where you started if you like then repeat.
There will be marker lights to indicate 6 intervals, 3 each of alternating effort and recovery.
Full explanation given on the night so don’t worry. Repeat until session ends.
If you want to alternate between clockwise and anti-clockwise keep to left.