Welcome to another run coaching session in your ear, this time it's 20x 200m off a 100m walk/jog recovery - for this one you can either use distance like me, or you can simply follow my timings. Effort levels progress from comfortably hard to all out as you go.

Short pre-amble contains thoughts on Trump, how (not) to behave and vaccines (hot off the press) as well as a fascinating insight into the underfoot conditions at Roding Valley Rec (squelchy)

Warm up starts at 10 minutes

Session starts at c.16 minutes

Hope you enjoy the session

Steve

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