Meet by the wall outside Dunamar and go for a gentle jog together to the athletics track (2.5–3 km). Here we’ll do some simple drills, dynamic stretching exercises and a warm-up run before moving on to the main session: 4 × 4 × 40 seconds on / 40 seconds off. That is, four sets of four 40-second intervals in each set. A 40-second rest between intervals and a 2-minute rest between sets. Everyone runs at their own pace. A gentle jog back to the hotel.

////////////////////////////////////////////////////////////////////////////////////////////////////////////////

Meet by the wall outside Dunamar and enjoy a gentle group jog to the athletics track (2.5–3 km). Here we’ll do some simple drills, dynamic stretching exercises and hill sprints before we get started on the main session: 4 x 4 x 40 seconds on/40 seconds off. That is, four sets of four 40-second intervals in each set. A 40-second break between each sprint and a 2-minute rest between sets. Everyone runs at their own pace. A gentle jog back to the hotel.