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 are continuing with the speed work of previous weeks, moving up to 3 sets of 600m, 200m, 400m, 200m with 60s rest in between, with 3 mins in between the sets. Keeping it varied as we increase the volume!

All sorts of tech issues in the last 24 hours, meaning that by the time I actually got the recording to work I had already done one set (don't worry I still do them all with you, and you also miss out on a ramble about having my haircut like I'm a sheep losing its fleece. I have managed to stitch a pre-amble about tadpoles and a rude cyclist on though!

Sorry about the lack of warm-up, but you know what to do - 6 x 50/60m strides with drills and exercises. Then, bang,600m.....

The session was recorded first thing in the morning around a quiet housing estate so apologies if I'm a little quieter than usual, didn't want to wake the neighbours!

Enjoy the session!

Steve

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