Going back to 505, fortunately it involved neither a 7 hour flight or a 45 minute drive - the reason behind that Arctic Monkeys lyric reference will become clear (its not about me dumping my girlfriend as the lyric is).

So, in this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue with our 5k specific block of training, changing things up with a trip to the grass track at Roding Valley Rec complete with a lovely rant from the groundsman who was marking out the lanes as I trained.

The session? Oh yeah, the session is 1600m at 5k pace, 400m all out, 1200m at 5k pace, 300m all out, and then a final 600m with a twist - the rest is generous. It's a great session. Long reps and fast reps, love it.

Warm up starts at 15 minutes

1st groundsman rant at c 20 mins

Session starts at c.25 minutes

2nd groundsman rant at c 35 mins (I edited this one a little so as not to incriminate him.....)

Have fun, I did.

Steve

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