Thanks to Richard Howarth for the session.
Meet at usual summer meeting point 6:30 for a jog down to the track, where we will do another light warm up.
5x300m with a 100m jog recovery x 3 – 4 sets depending on time with 300m times decreasing as sets increase.
So, start at 5k PB pace and take 3 – 4 secs off per set.
400m jog recovery between sets
Cool down and stretching
Useful to bring a watch and or garmin so you can time your efforts, warm clothing to wear before / after as winter has returned and a drink to keep you hydrated.