Warm Up is 0.75 of a mile - nice and steady.
Main Session:
A 1 mile (tempo/10k pace) rep around Heartlands Industrial Estate followed by the amount of hill sprint(s) of laps completed (so after the first one mile lap, you do just 1 x hill sprints, after the second one mile lap, you do 2 x hill sprints, etc). So the number of hill sprints increases throughout the session. Recovery comes after each hill rep, and is a walk or super slow jog back down the hill.
I would suggest doing this session in your Tuesday paced groups, with the aim of completing a lap, and being ready for the first sprint in the same time as your min/mile group pace. So if you run in the 12 min/mile group on a Tuesday, for example, you should be going quicker than this for your 1 mile lap, so that you have enough time to complete the loop, and have a time to walk to the start of the hill ready for the first sprint that should start exactly 12 minutes after the start of your 1 mile tempo lap.
The hill sprints and recoveries are not timed, but you should focus on form when sprinting uphill, and getting your recovery when walking or slow jogging down. The next hill rep or 1 mile lap should start once all members of the group reach the start point, and one member of the group counts down from 3, 2, 1, Go!
Main session will last about 45 mins.
Cool Down will be a reverse of the 0.75 warm up.
I will answer any questions on this session on the night!
