After a briefing and distribution of Hi-Vis jackets it was time to get going.
A brisk 5 minute walk, swinging the arms and stretching the legs allowed everyone a chance to raise the heart rate and limber up some muscles. It brought us from the shop to the coast road.
A 10 second countdown lead to the first of six run sessions. The goal is 60 seconds of good work followed by 90 seconds of recovery, repeating this for a total of 6 and then a warm down brisk walk should have everyone back at the starting point for a light stretch and pat on the back for a job welldone.
Effort in the first run should be the same in the last and you should be giving yourself a little push, get out of your comfort zone.
Everyone should repeat this session twice during the week being mindful of a rest day between the sessions and ideally two days before the next level on Saturday.