Meet at Lockyers Middle School then warm up on the way to specific locations for the sessions.

Most runners can expect to do the whole session, although those who are tapering, building up or otherwise don’t want to do the full session can agree which bits to miss out with the coaches.

Main Session – Phellips Road

• Pyramid: 1 lap; 2 laps; 3 laps; 2 laps, 1 lap with 90s-2min static recoveries (1 lap =700m)