just a shorter ep this week, with Nathan, Fraser and Woolley.

Fraser makes a big prediction for his half Marathon Goal time, Nathan is prepping for Dusk Till Dawn and Woolley is banking big weeks.

Cheers for listening team we will have everyone online for next weeks show!

PLUR

Kipchoges 2-1's

10 min warm up

2KM at 10 secs below Marathon pace

straight into 1KM at 20 sec below marathon pace

200M walk recovery - repeat set 3-5 times

Mark Hookways YouTube channel for the uk cross country footage > https://www.youtube.com/@MARKHOOKWAYADL

Dusk Till Dawn event > https://www.geoffsruns.com/events/2021-dusk-til-dawn/

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