DUNCAN, PAUL, STEVE AND NICK ZIG-ZAGS 1 mile warm up/ 10 efforts each 200-300 M/ similar recoveries/ 1.5 mile cool down. JAMES 2 x (2 x 2 mins, 3 x 1 mins all 1 min [...]
DUNCAN, PAUL, STEVE AND NICK HILL RD/ FERNLEA HILL EFFORTS 1 mile warm up/2 x 3 min effort with 1.30 min recovery/ 2 x 2.30 effort with 1.15 min recovery/2 x 2 min effort with [...]
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 / [...]
DUNCAN, PAUL, STEVE AND NICK Mile warm up/ 7 x 25 sec effort with 60 sec recovery x 3 (using River View, Sidwell and Mill Hill)/ 1 mile cool down. JAMES 5 x 5 mins [...]