18:30 Long Hill session 26 mins August 27, 2019 @ 18:30 Long Hill session 26 mins Long Hill session 26 mins (off road)
18:30 Pyramid Session August 29, 2019 @ 18:30 Pyramid Session 1-1-2-3-4-5-4-3-2-1-1 @ 3k pace with 1min recoveries between
18:30 Progressive session October 1, 2019 @ 18:30 Progressive session 2-2-2-2 minutes – slow jog, marathon, ½ marathon, 10k pace x 3 reps
