Dear Dashers,

Tonight we're going to have a small change of scenery and run the 8x400m (3
min recovery) as a fartlek session along the Long Walk.

The 400m efforts should be run HARD - somewhere between 1500m and 3k pace;
you've got a good 3 minutes recovery, so can afford to really push hard (but
remember you have 8 to do!)

Here's the plan:

   - Warm up to the path opposite the Frogmore entrance on the Long Walk.
   - Form into 4-6 groups depending on 5k pace.
   - Each group runs 4x(90s with 3 minute walk/jog recovery along the Long
   Walk).
   - During the recovery, the group should re-form ie the faster runners in
   each group should jog back to join the slower runners
   - Once you've done 4 reps, turn and do 4 more heading back up the Long
   Walk
   - Warm down back to the clubhouse.

Each group should take collective responsibility for timing their reps, so
please remember to wear a watch!

Please drop me a line if you've got any questions!

Happy miles,

Chris.

--
As we journey through life, discarding baggage along the way, we should keep
an iron grip, to the very end, on the capacity for silliness. It preserves
the soul from desiccation.

- (The much missed) Humphrey Littleton.