The session is 4 x Lickprivick (usual start at the bottom of Lickprivick on the pavement all the way to the water tower) at threshold effort (2-3 word effort). The recovery is a gentle run over the top past the school and back down Owen Avenue past the lock ups to the start. The efforts are not a flat-out hill effort. It is a controlled effort. For those who have not done this before, it takes 3 to 5 minutes per rep.
Warm up easily via the Murray and return the same way. Stay in your pack. Make sure nobody is left on their own.
Alan
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