This is the penultimate daylight workout and is short speed. It is great for our marathoners in that it doesn’t wear you down and it should also smooth out your form when done properly.  We start near the arched bridge but on the other side from our meeting spot. The course is pretty much all a gentle downhill which will aid a quicker turnover. It was wheeled a few months back. The workout is:

1) 1 x 800m recovery back to the start

2) 1 x 600m recovery back to the start

3) 2 x 400m recovery back to the start

4) 2 x 200m recovery back to the start