Week starting 30th December

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Tuesday warmed up and ready to go 2pm West Park (meet at the bandstand) 1 mile tempo followed by a double Pyramid to the whistle (30, 45, 60, 90, 60, 45, 30) off 45 secs x 2. We’ll use the path not grass. This is anaerobic session to get the speed back but it’s not flat out. Needs to be in control due to the short recovery. 


Saturday: if you’re not doing the county cross then consider a double parkrun to compliment Tuesdays session. First one fast second one tempo - approx 90 secs to 2 mins slower.

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