Warm-up for around 20 minutes in different pace groups along the ‘tarmac stretch’ through the woods, followed by a group mobility session. We’ll then start the combination session with 5 x 8–10-second short hill sprints, focusing on stride and running technique.
This is followed by intervals in different pace groups:

2 mins ‘out’ – 45 seconds’ jogging rest on the way back – 1 min ‘back’.
The set is repeated several times with a 1.5-minute rest between sets.
To finish, a gentle cool-down jog, about 2.7 km back to the hotel.