In this weeks road session we will be working on some mechanical speed-
12-15 x 200 metres with 1 minute off.
The aim of this session is to learn how to run faster than we already do. Going off your 5k pace you would be aiming for 15-30 seconds faster than that pace for each rep.
The rest should be a very easy jog or a walk to ensure strong reps each time.

Another good trail run organised on Thursday as well! Lets keep the momentum going this week!