Lead Coach - Suzy  Hillamids | 15 sec up, 15 sec down (same pace, less effort), 15 sec walkabout. Repeat with 30, 45, 60, 75, 90, 105, 90, 75, 60, 45, 30, 15.

By signing up you agree to the following Runner Protocol as a condition of booking:

1. Turn up if you have a slot booked - otherwise someone else could have.

2. Don't turn up if you haven't - you may have a wasted journey.

3. Athletes are generally encouraged to maintain the good protocols and practices that we have become accustomed to during the pandemic.

4. These include, for example, personal hygiene and sanitation practices, self health checks and respect for others who may not be as comfortable with the relaxation of national guidance.