Our Tuesday session is 5 bursts of 4 minutes each with a recovery of 2 minutes jog between bursts. Aim for 5k race pace (not the jog!).
On Thursday we’ll start again at the top of the steps and run straight onto the Wye Valley path. See how far you can get before dusk defeats you and you have to take to the tarmac.
Ride the Big Dipper on Sunday in September’s Club Champs race at Upton Bishop near Ross. Our Champs team will be posting a meeting time later in the week.