6 mins jog. 30, 1, 1:30, 2, 2:30, 3, 3, 2:30, 2, 1:30, 1, 30. 1 min jog recov inbetween. 6:30ish jog. My classic Montana fartlek <3 Done along limb lane then up thru dore to just past tigers rugby ground, then back same way after 23mins
Unspecified intervals 48:00  5.6 mi (8:34 / mi)
2mins, 3, 4, 5, 5, 4, 3, 2. 75sec recov.s. Last 2 reps done together with group around endcliffe park field (the others done wherever you wanted) Basically the same reps as mine (and the group's!) sesh from last week in a diff order. Felt good (was buoyed by my pos'n in pecking order when we ran together) and enjoyed it (Y) it's first and last session with the group before I'm off up to the North East this weekend!!!