Hylton Castle A and B Packs 12 x 2  minutes (1 min recoveries)  C D and E Packs Lampost Intervals STRAVA ROUTE - https://www.strava.com/routes/3189962697186681742 Pack E – Turn left out of BoL onto Kier Hardy...

Meet at track for 18:30 warm-up 3 sets - 7200 Mts 1200 mts @ target 10k pace, 200 mts jog recovery, 400 mts @ target 5k pace. 3 Minutes recovery after each set