Too soggy to run on the grass track at Roding Valley Rec today so I headed back to the forest, which made it a bit hilly for me.

This week we're running fixed duration reps at YOUR 5k pace, but with decreasing amounts of rest in between.

9 sets of 2 minute reps, with 120, then 105, 90, 75, 60, 50, 40, and finally 30s rest in between.

Learning to run hard on tired legs, or channeling our inner Sara Hall....rather than worrying about Kipchoge's inner ear channel.

Full of chat about the London Marathon that took place last weekend plus a reminder of the Early Milestones programme that we run (https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/)

Warm up starts at 12 minutes

Session starts at c.21 minutes

Hope you enjoy it

Steve

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