Meet at Lockyers Middle School then jog to the Corfe Mullen Rec for the session.

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 – Corfe Mullen Rec

• 8x 4 min reps on undulating terrain with 1 min static recoveries between reps.