Coach Geoff says:
On Tuesday we go to the Link Road. The session comprises 5 by 800m with 400m recovery. From the start at the top of the link road run 3 x 800m efforts downhill and 2 x 800m efforts uphill with 400m recovery back (not forward!) along the footpath before each effort.
Ensure you warm up well ready for the first 800m effort. Aim for a good running form, consistent effort and working hard enough to the point where you could make a one or two word answer to a question. Use the down hill section to run with a relaxed upper body, legs rotating, and feet landing beneath you, pushing the track back behind you as you propel yourself forward.
From the LC the total mileage for the evening is about 5.25 miles.
On Thursday choose an option from the Boughspring runs. Go out clockwise over the old bridge and up the Coleford road, to Bishton lane (5m), Netherhope lane (7m) or Boughspring lane(8m ish).
It’s important to wear something reflective especially on Thursday. Note some bright coloured jackets are not necessarily reflective!