Warm Up is 0.75 of a mile - nice and steady.
Main Session:
The single file of runners jogs along at a gentle pace as a close-knit unit. Each time a runner finds themself at the back of the line they run quickly to the front, whereupon they slow back down to a gentle jog.
In this way each runner takes a turn at running fast from the back to the front of the line and at leading the group temporarily.
It's key that the group stay as a close-knit unit during Single File. Runners should be careful to slow back down to the group pace after running to the front of the line. Having a group leader continually reiterate this point can be very useful.
Main session will last about 40 mins.
Cool Down will be a reverse of the 0.75 warm up.
I will answer any questions on this session on the night!
