Hello Team Awesome!

Another step back towards normality this week!! You know how the saying goes.. "3 is a crowd, 6 is a session!"

Session 1-
Pyramid speed session..
2 minutes on, 2 minutes recovery.
3 minutes on, 2 minutes recovery.
4 minutes on, 2 minutes recovery.
3 minutes on, 2 minutes recovery.
2 minutes on, 2 minutes recovery.
Aim for around 5k pace and keep those reps consistent even though they are up and down in length.

Session 2-
Hilly Tempo/Fartlek
Choose a nice hilly route and either tempo (comfortably hard) or fartlek (speed play) along it. aim for 2-4 miles of effort depending on how you feel.
The idea is to build strength from the shorter reps and see how some harder hill efforts feel. Like me, you may need more work on the inclines! haha

Warm up and cool down as always (10/15 mins) and enjoy the group activities! Keep in touch in the group to sort out your team.

Cheers 👍