Thursday's session is easy to describe but less easy to run: its the 4-Hills. As this is a race-free weekend, do the route as a fartlek where all the efforts are on the uphills, running easy between the hills. Each pack decides what is a hill but in any case, there should be more than 4 uphill efforts on the run. The level of effort should feel like threshold, which means uncomfortable but not on the absolute limit. The first uphill effort should be the short climb after turning left off the Kingsway and the second is Market Hill. Thereafter, decide in your packs.
Alan
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