Training

A) 2 min efforts 90/60/30/90/60/30s Recoveries fleet Road B) Greenwood Hills 6, 400M efforts with 400M recovery. 1.5 mile warm up/ cool down

Route Fleet Rd/School La/Downs Summer Time Trial Route/School La/Essex Way/Vicarage Hill/Kings Rd/Queens Rd/High Rd/Brook Rd

Effort session Waterside Track 9.00am

Marathon Training Run 8.30am Brook road

A&B 3 Hills 5x25/60 (Hopefully on Downs)

Brook Rd / Hope Rd / High Rd / School Ln / Lower Downs Path/ Castle Hill / Castle Ln / London Rd/ Benfleet Rd/ Essex Way/ High Rd/ Fleet Rd/ Richmond Park Distance - [...]