7:15 pm warmup, for a 7:30 session start
The drill is 8 x 500m.
First 400 metres at 5-K race speed.
Final 100 metres at 1-mile pace.
Recover by walking back to the start.
The idea is to run as if you were doing a 5k race and at the end you find a little extra for the finish.
The Queen II Elizabeth Stadium (Donkey Lane Stadium)
Donkey Lane
Enfield
EN1 3PL