Get ready for a fast-paced evening on the fantastic trails of Countesswells Woods. This session is all about building strength, stamina, and speed as we make the most of the woodland paths and flowing terrain.

We'll start with an easy warm-up jog followed by dynamic drills and activation exercises to get the body moving and ready for the session ahead.

The first workout is a 3-5 minute steady effort, allowing everyone to settle into a strong, controlled pace and prepare for the main set.

Next comes the core of the session: 6 sets of 2 minutes on, 60 seconds recovery, followed by 1 minute on and 2 minutes recovery. These alternating efforts will challenge your endurance and teach you to change gears while maintaining good running form. Expect to work hard, recover briefly, and then go again.

We'll then raise the intensity with 5 x 30-second fast efforts on hilly terrain, each followed by 90 seconds recovery. This final speed-focused set is designed to get the legs turning over quickly and finish the session on a high.

After the hard work is done, we'll enjoy a relaxed  jog back before finishing with some stretching to aid recovery and leave you feeling refreshed.

This session is suitable for runners of all abilities, with everyone working to their own effort levels. As always, we'll use route options and regrouping points to keep the squad together and ensure nobody is left behind.

Expect a challenging but rewarding workout in a friendly and supportive environment, with plenty of encouragement, coaching, and good company along the way.

Flow through the trails, surge through the efforts, and finish strong at Countesswells Woods. 🌲🏃‍♀️🏃‍♂️💨