Session planned for Sunday, same as the last, a build session.

Time: 8AM for 8:15AM Start
Where: FB Fields
Cost: £2 Donation to Spartans
Info: Bring water / Watches

Session:

Times below are based off a 45min 10km runner, we will adjust times to your 10km road race time(not off the bike)
10-15min easy warm up
1200m as jog the bends/stride the straights
4x80m build strides/walk back recovery
Main Set:
5x400m @ 1.53/4 per 400m – 100m easy jog recovery
Extra 300m jog recovery after 5
5x500m @ 1.48 per 400m(45min 10km speed) – 100m easy jog recovery
Extra 300m jog recovery after 5
5x500m @ 1.42 per 400m – 100m easy jog recovery
Extra 300m jog recovery after 5