Training (solo) Thursday 11th February

Ideally use an off road circuit of about 4k to 5k per lap for tonight's progression session. The first lap or 4k should be easy (easier than marathon effort) followed by 1 lap or 4k at marathon effort and finishing with 1 lap or 4k at threshold (1 hour race effort). Finally cool down for a few km.

Train safe. 

Alan