DUNCAN, PAUL, STEVE AND NICK
1 miles warm up/3-4 6 min efforts with 3 min standing recoveries/ 1 mile cool down
using club mile loop
JAMES
Kenyan hills. 3 x 10 mins. Under hill / Vic hill / Essex Way
IAN
Out & back reps – 2x(60-75-90-75-60s with double jog back rec)
BOBBY
©Benfleet Running Club