2 x 2 minute reps off 1 minute; 2 x 4 minute reps off 90 seconds; 2 x 6 minute reps off 90 seconds; 2 x 4 minute reps off 90 seconds; 2 x 2 minute reps off 1 minute

Three sets of 6 x 1 minutes with one minute recovery between reps and two minutes recovery between sets

4 x 2 minute reps off 1 minute; 4 x 6 minute reps off 2 minutes; 2 x 2 minute reps off 1 minute

2 x 2 minute reps off 1 minute, 2 x 4 minute reps off 90 seconds, 2 x 6 minute reps off 90 seconds, 2 x 4 minute reps off 90 seconds, 2 x 2 minute reps off 1 minute

4 x 2 minute reps off 1 minute, 4 x 6 minute reps off 2 minutes, 2 x 2 minute reps off 1 minute

2 x 2 minute reps off 1 minute, 2 x 4 minute reps off 90 seconds, 2 x 6 minute reps off 90 seconds, 2 x 4 minute reps off 90 seconds, 2 x 2 minute reps off 1 minute

3 sets of 4 x 2 minute out and back off 1 minute recovery with 2 minutes between sets.

2 x 2 minute reps off 1 minute 2 x 4 minute reps off 90 seconds 2 x 6 minute reps off 90 seconds 2 x 4 minute reps off 90 seconds 2 x 2 minute reps off 1 minute […]

2 x 2 minute reps off 1 minute 2 x 4 minute reps off 90 seconds 2 x 6 minute reps off 90 seconds 2 x 2 minute reps off 1 minute 28 minutes total volume.  

3 sets of 4 x 2 minute out and back off 1 minute recovery with 2 minutes between sets. 2 sets for those racing the National Cross Country  

2 x 2 minute reps off 1 minute 4 x 6 minute reps off 90 seconds 2 x 2 minute reps off 1 minute 36 minutes total volume.  

4 x 2 minute reps off 1 minute4 x 6 minute reps off 90 seconds 2 x 2 minute reps off 1 minute 36 minutes total volume. I will be away

2 x 2 minute reps off 1 minute2 x 4 minute reps off 90 seconds 2 x 6 minute reps off 90 seconds 2 x 2 minute reps off 1 minute 28 minutes total volume.

2 x 2 minute reps off 1 minute4 x 6 minute reps off 90 seconds 2 x 2 minute reps off 1 minute 32 minutes total volume

SUSPENDED UNTIL FURTHER NOTICE Cricket Field - up to 8 sets of long rep/short rep on the grass.